5 tips to stay on track with nutrition during the festive season
The festive season is filled with joy, celebration, and (let’s face it) lots of delicious food. From work parties to family gatherings, it can be easy to let healthy eating habits slip. However, staying on track with your nutrition doesn't mean missing out on all the fun. With a little planning and mindfulness, you can enjoy the season’s treats without derailing your wellness goals.
Here are 5 practical tips to help you maintain balance and stay on track with your nutrition during the holidays.
Practice Portion Control
One of the simplest ways to stay on track is by practicing portion control. At holiday meals, it’s tempting to fill your plate with a little bit of everything, but large portions can quickly lead to feeling uncomfortably full.
Instead, try using a smaller plate to help regulate your portions.
Focus on filling half your plate with vegetables, one quarter with protein such as chicken, ham, egg, or tofu, and the last quarter with high-fibre carbs such as roast potatoes and kumara, or rice/pasta salad.
If you're at a buffet or party, take a moment to scan all the options before filling your plate. This can help you choose your favourites without mindlessly piling on food.
You can also try using the "one-and-done" rule – take one serving of everything you want to try, and then step away from the table.
Stay Hydrated
It’s easy to forget about hydration amidst all the holiday festivities. But staying hydrated is key for maintaining energy levels, supporting digestion, and helping to manage hunger. Drinking plenty of water can also prevent you from overindulging in sugary and/or alcoholic beverages which can add up quickly without us realising.
Make it a habit to drink a glass of water before and after meals.
Carrying a water bottle with you during your day can also remind you to sip consistently.
If you want to mix things up, try sparkling water (add in fresh mint and a lemon or lime wedge) or herbal teas.
Focus on Balanced Meals
While festive meals often centre around rich, indulgent foods, it’s important to still aim for balance.
Make sure to include a variety of food groups at every meal. Protein (ham, chicken, fish, or tofu) helps keep you feeling full and satisfied, while vegetables provide fibre and important nutrients.
If you're attending a potluck or holiday dinner, consider bringing a nutrient-dense dish such as a big salad with leafy greens, roasted veggies, or a quinoa side dish. This way, you’ll know there’s at least one nutritious option to enjoy, and it can also encourage others to opt for healthier choices.
Mindful Eating is Key
The holidays are about more than just food - they’re about celebrating with loved ones and creating memories. This can sometimes lead to mindless eating, especially if you're distracted by conversation or the excitement of the season. Taking time to eat mindfully can help you enjoy the flavours of your meal while preventing overeating.
Try to eat slowly, savouring each bite and checking in with your hunger cues. It’s easy to overeat when you're not paying attention to your body's signals.
If you're full, don’t feel obligated to finish everything on your plate. You can always save leftovers for later.
Being mindful also helps you appreciate the food you’re eating and feel more satisfied after your meal.
Don't Deprive Yourself
Christmas is not the time for restriction. Rather than depriving yourself or feeling guilty about enjoying a bit of pavlova or a mince pie, focus on moderation.
Set realistic boundaries for yourself - allow yourself to enjoy a small treat once a day or on the special occasions, but try not to overdo it.
Consider smaller portions of indulgent foods so you can savour the taste without going overboard. The key is to enjoy these foods without feeling like you’re "cheating" or blowing your nutrition goals.
Remember, the holiday season is about balance, not perfection. It’s perfectly fine to enjoy treats in moderation, but keep in mind that nourishment is essential to feeling good and staying energised during this busy time.
Final Thoughts
Staying on track with your nutrition during the festive season is all about finding the sweet spot between indulging, without letting it drag on for weeks. With a little planning and mindfulness, you can enjoy the festivities without sacrificing your wellness goals. By practicing portion control, staying hydrated, prioritising balanced meals, eating mindfully, and allowing yourself to enjoy treats in moderation, you'll feel better throughout the holidays - and you can start the new year feeling great.