Thanksgiving kicks off at the beginning of the festive holiday season. However, this time of year can be stressful, with many struggling to eat healthy throughout the holiday season. So, if you are one of the many who want to stay on track with balanced, healthy eating during the holidays, here are 8 tips to help you eat mindfully during the holidays. In addition, learn some healthy eating habits and benefits to motivate you.
What Are Some Benefits of Starting Healthy Eating Habits During the Holidays?
Healthy eating is important for overall health and wellness. Eating a healthy, balanced diet is important for maintaining a healthy weight.
This means cutting down on foods high in saturated fat and sugar and eating plenty of fruit and vegetables.
Being physically active can help you maintain weight loss or be a healthy weight.
Help Prevent Chronic Diseases, Such As Heart Disease, Stroke, and Diabetes
It’s also important to be physically active, as this can help reduce the risk of conditions such as heart disease, stroke, and type 2 diabetes.
Eating unhealthy foods can lead to chronic diseases. Unhealthy eating habits include eating large portions, not eating enough fruits and vegetables, and eating high-fat, high-sugar, and high-sodium foods.
These unhealthy habits can lead to obesity, heart disease, stroke, and diabetes. Adding more healthy foods can help prevent these chronic diseases.
Help Increase Energy Levels and Improve Mood
There are many benefits to eating a healthy diet and exercising regularly. Doing so can help increase energy levels and improve mood.
Eating a balanced diet provides the nutrients your body needs to function at its best. Exercise is also important for maintaining good mental health. Making smart lifestyle choices is key to living a healthy life.
Exercise can improve your mood and energy levels. It has been shown to decrease feelings of depression, anxiety, and stress.
You will feel more energetic. Integrating healthy eating habits into your lifestyle will increase your energy levels.
You will have fewer cravings. Eating a balanced and nutritious diet can help reduce cravings, making it easier to stick to a healthier eating plan.
Improve Physical Health
Making smart lifestyle choices is key to living a healthy life. Making wise choices about what we eat, how much we exercise, and how we spend our time can have a big impact on our well-being.
A healthy diet is important for maintaining physical health. Eating too few calories can lead to weight loss, and eating a balanced diet will help you maintain your physical health and lose weight.
Eat healthy foods to improve physical health, including plenty of fruit and vegetables.
Cut down on saturated fat and sugar, and be physically active to reduce the risk of heart disease, stroke, and type 2 diabetes. Eating healthy can also help you control your weight.
The government has created eight tips for healthy eating, which provide clear advice on how to achieve a balanced diet. The Eatwell Guide provides good advice on healthy eating, and if people follow the guide’s advice, diet-related health problems will reduce.
Help Prevent Nutrient Deficiencies
Eating a balanced diet provides the nutrients your body needs to function at its best: A balanced diet includes all the essential vitamins, minerals, and other nutrients your body needs to function well.
There are various nutrients that we need to function properly. If we don’t get enough of certain nutrients, we can develop deficiencies that can lead to health problems.
Eating a healthy diet that includes plenty of whole and fresh foods is the best way to prevent nutrient deficiencies.
Getting enough calcium, fiber, and vitamins from fruits and vegetables is also important for preventing deficiencies.
Improve Cognitive Function
Another healthy eating habits benefits is improving brain function. Eating healthy can help improve cognitive function in various ways.
First, eating healthy foods can provide the nutrients needed for the brain to function properly. Eating a diet rich in fruits and vegetables has been linked with better cognitive function.
In addition, healthy eating can help reduce the risk of diseases that can impact cognitive function, such as Alzheimer’s disease and stroke.
Finally, healthy eating habits can lead to better mental health, which can improve cognitive function.
Can Help Reduce Stress Levels
Healthy eating habits benefit your stress levels too. The holiday holidays can increase stress levels.
Healthy eating can help reduce stress levels. When we consume a wide variety of nutritious foods, it helps us have a positive relationship with food and reduces cravings.
Eating nutritiously rich foods also helps us enjoy good fitness results, fuel optimal performance, and improve key health metrics.
Therefore, eating healthy does not have to mean restricting your food intake – you can still indulge in moderation as part of a healthy diet.
Help Improve Sleep Quality
Healthy eating can help improve sleep quality in a few ways. Try to exercise and eat dinner within a couple of hours before bedtime.
Finally, avoid caffeine and alcohol late in the day. Limit fats and spicy foods to avoid food-based sleep disruptions.
This healthy eating habit benefit is one of the easiest to implement into your daily lifestyle. It might take a few minor tweaks but this health benefit is very impactful.
Healthy Eating Can Improve Mental Health
Eating healthy can improve mental health in various ways. For one, it can provide the body with the nutrients it needs to function properly.
This can help improve biofeedback signals and balance within the body.
Additionally, eating a healthy diet can help improve mental health by providing the nutrients necessary for optimal performance and health metrics such as blood pressure, cholesterol, and glucose levels.
Finally, if eating healthy becomes a worry or obsession, it is important to seek help, as this could be detrimental to one’s mental health.
8 Holiday Tips to Eat Your Way Healthy Through the Season
The holidays are often when everyone gets all worried about the dessert and savory indulgences that will no doubt grace every holiday table.
It becomes a time when often you give yourself permission to let loose and eat whatever, and then new year’s rolls around and you feel like your nutrition is out of balance.
How do you maintain balanced, healthy eating during the holiday season, without feeling deprived? I have tips to help you through the holiday season.
What are Some Easy Holiday Eating Tips for Success?
Here are 8 simple healthy eating tips to get you started during the holiday season.
1. Give Yourself The Gift of Healthy Balance
What I’m suggesting is a complete mindset shift around how you honor your body and your self-care needs during the holiday season.
This is a time for giving, so how about you give yourself a gift that’s going to nourish you beyond the 10-minute sugar rush of that wretchedly unhealthy fruit cake your aunt likes to make?
Practice Mindful Eating
Mindful eating is a way of eating with awareness and focus. It allows you to tune in to your body’s internal hunger cues, and savor the taste, aroma, temperature, and texture of your food.
Mindful eating can help you improve your diet and health by reducing mindless consumption and increasing your awareness of the nutritional value of food.
Become More Active
Exercise is important for overall health, and there are many types of exercise that can be enjoyed by everyone.
It is important to find an exercise routine that you enjoy and can stick to. Be active for the health benefits.
Regular physical activity has many health benefits, including reducing the risk of heart disease, stroke, cancer, obesity, and metabolic syndrome.
Become more active during the holiday season. I know you’re probably thinking this is impossible, because the holiday season is already busy enough.
You don’t have to hit the gym – take a walk after dinner. But, try 20 minutes of movement daily, and you’re more likely to make healthy food choices because your mind shifts to a healthy lifestyle mindset instead of a diet mindset.
A simple 10-minute walk out to the park and 10 minutes back home is all it takes to get that 20 minutes checked off your daily to-do list.
2. Set Healthy Boundaries With Your Family
Talk to your family and explain that you’ll be doing things differently this year.
Just because it’s the holidays doesn’t mean you’re going to settle for nutritionally deprived foods that take more than they give your body.
Try bringing a healthy dish that you made to add to the family dinner table. Explain that you’ll be creating healthy delicious options and offer to share with them. It is the holidays, after all!
3. Cool More Recipes At Home
Another one of my 8 tips for healthy eating is cooking at home because you can control the ingredients and proportions.
You can also reduce your intake of added oils and fats, and increase the quality of your food.
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Additionally, cooking at home can be cheaper than eating out. Plus, when you cook at home, you know exactly what is in your food.
Get cooking by learning some kitchen basics, like dicing onions or cooking dried beans, to make your meals at home more healthy and rewarding.
Exercise Your Creativity In The Kitchen
Another holiday eating tip is to try at least one new healthy recipe per week. Try out different superfoods, interesting fresh fruits and vegetables that you don’t always get, nuts and seeds, and truffled extra-virgin olive oil.
Trying new healthy recipes can help with meal planning and variety by providing new ideas for nutrient-rich meals.
It is important to aim to try making a new healthy recipe every week, to get the most benefit. This will help keep things interesting and exciting in the kitchen. You can search my recipe index here for a new healthy recipe to try.
4. Choose A Fiber-Filled Diet Rich in Whole Foods
Whole foods are important for healthy eating because they are minimally processed and offer more nutrients than processed foods.
Whole foods contain antioxidants that may not be present in processed foods. Processed foods can contain added sugar, unhealthy fats, and chemicals that may not be present in whole foods.
Vegetables and fruits are good for your health. They are high in vitamins, minerals, and antioxidants.
Eating plenty of vegetables and fruits can help reduce your risk of chronic diseases, such as heart disease, stroke, cancer, and type 2 diabetes.
Fresh fruits and vegetables are better for your health: Fresh fruits and vegetables are better for your health, containing fiber, which helps maintain digestive health and lower cholesterol levels.
Boost fiber with whole grains, beans, or lentils. Whole-grain cereals like oatmeal or salads topped with beans or lentils are a great way to boost your daily fiber intake.
Enjoy whole fruit as part of your meals and snacks. Try eating a pear, apple, melon slice, or passion fruit as part of your meals or snacks for added vitamins, minerals, antioxidants, and nutrients.
Eat Fresh Fruit Instead of Dried
Fresh berries are healthier than dried ones: Fresh berries are a more concentrated source of nutrients and calories, with fewer sugar additives.
Including a fruit or vegetable with every meal can improve your health and feed your gut microbiome.
You will feel fuller longer after eating fresh berries. Fiber in fresh berries helps you feel fuller longer, reducing the temptation to snack on unhealthy foods later on.
This also increases your daily fiber intake. Just another example of healthy eating benefits these healthy habits provide to improve your health.
Dried strawberries contain more sugar and calories. Compared to fresh strawberries, dried strawberries have higher sugar content.
5. Eat Your Greens First During Meals
Eating greens and other vegetables are important for your health. Greens are a good source of vitamins, minerals, and fiber.
Eating your greens first will help you eat less of other, perhaps less healthy, components of the meal later.
In addition, eating vegetables before a carb-rich meal has beneficial effects on blood sugar levels.
Slowing down the speed at which carbs are absorbed into the bloodstream may benefit both short- and long-term blood sugar control in people with diabetes.
Vegetables are also good for your overall health. They can help you stay at a healthy weight, reduce your risk of chronic diseases such as heart disease, stroke, and cancer, and promote good gut health.
Eating plenty of greens and other vegetables is a great way to stay healthy.
Aim to eat 2 1/2 cups of vegetables every day. Experiment and try different types of vegetables to find what you like the best.
6. Increase Protein Intake
Another simple holiday eating tip is to bump up your protein intake. Protein is an important macronutrient for weight loss and health. It is very filling and satiating, helps retain muscle mass, and burns more calories.
Dairy products, nuts, eggs, beans, lean meat, and whole grains are all good sources of protein.
When choosing foods, pay attention to the protein package and choose foods with healthy fats. Limit saturated fat and avoid trans fat. Eat less salt and avoid processed protein food choices.
7. Drink Enough Water
It is important to drink six to eight glasses of water per day to maintain a healthy balance in your body. Drink more water to improve your health.
Drinking water helps soothe your digestive system and hydrate your lymphatic system. This healthy holiday eating tip will benefit you in so many ways.
Drink plenty of water and skip sugary drinks. Water is essential for good health.
It flushes toxins out of vital organs, transports nutrients to cells, and provides a moist environment for ear, nose, and throat tissues.
While it is possible to get some water from foods and other beverages, it is important to drink six to eight glasses of water a day to maintain a healthy balance in your body.
Start your day with a glass of water to soothe your digestive system and hydrate your lymphatic system. Drink coffee and other food after drinking water, so you don’t miss the benefits.
Drink plenty of water when you’re on the go by carrying a water bottle with you. Try different flavors to make drinking water more interesting.
Rehydrate your body during workouts. Drink plenty of water and other fluids to stay hydrated. Avoid sugary drinks and snacks high in sugar and calories—even unsweetened fruit juice and high-sugar smoothies are high in sugar.
You can still enjoy lower-sugar smoothies, like my low-sugar smoothie recipe here.
8. Set Realistic Goals
It’s important to set realistic goals when trying to change your diet. This will help you stay motivated and on track.
Another key element is planning for flexibility. This allows you to still enjoy “unhealthy” foods from time to time, without feeling like you failed.
Lastly, remember that healthy changes don’t have to happen all at once. You can start with small steps and work your way up to bigger changes.
You will notice healthy eating habits benefit quicker when you stick to what actually works for YOUR lifestyle.
One of the most important things you can do when trying to adopt healthier eating habits is to set realistic goals. If your goals are too lofty, you may become discouraged and give up altogether. Starting small with healthy eating habits tips during the holidays helps you feel encouraged and keep moving forward.
For example, instead of saying you’re going to drink eight glasses of water a day, start by aiming for one extra glass each day.
Or, if you’re trying to eat more fruits and vegetables, including one additional vegetable in your salad at lunch.
It’s also important to remember that healthy eating doesn’t necessarily mean following a rigid plan. Planning for flexibility will help you feel less guilty when you go out to eat.
The bottom line is to eat healthily and enjoy your food – don’t be too rigid with your nutrition plan.
By following these 8 tips on holiday eating, you can set realistic goals for healthy eating that will help you maintain your motivation and stick with your new habits for the long term.
Healthy Holiday Swap Tips to Eat Healthy Without Feeling Deprived During the Season
Healthy holiday food can be totally gourmet and special too. Make your own homemade chocolate with mint leaves and stevia for sweetness.
Adorn your salads with pomegranates and walnuts. Here are a few holiday eating tips to begin with. With these 8 tips on healthy eating, you will notice improvement rather quickly.
Here are a few more 8 tips on healthy eating and tricks to get started in the kitchen.
8 Healthy Holiday Eating Tips
- Swap regular white mashed potatoes with roasted sweet potato and butternut squash.
- Thicken the drippings from your turkey for gravy with arrowroot or tapioca starch to stay away from gluten and GMO corn starch.
- Try making coconut whipped cream instead of dairy, and serve with homemade roasted pumpkin with a bit of cinnamon, stevia, and crumbled pecans.
- Ditch the bread and stick with extra veggies drizzled with high-quality olive oil.
- Use plain yogurt instead of sour cream.
- Make cauliflower rice instead of white rice.
- Add pureed fruits and vegetables to your sauces.
- Experiment with flavorful herbs and spices like rosemary and thyme.
Want More Simple Healthy Holiday Eating Tips?
I hope you found value in my healthy eating habits, benefits, tips and tricks for the holidays.
Want even more tips to help you lose weight, improve your digestion and increase your energy? Check out my Healthy Holidays Survival Guide and Meal Plan.
Eat Better This Holiday Season
The holidays are a great time to celebrate with your family and friends, but they can also be tough on your wallet. That’s why I’ve compiled some helpful tips on how to eat healthier during the holidays, with a reset plan, and easy holiday recipes.
From improving sleep quality to preventing nutrient deficiencies, these tips have you covered throughout the holiday season.
If you want to enjoy all the festive flavors while staying healthy, check out my healthy holidays eating guide with meal plan today!
Healthy for the Holidays Guide & Meal Plan
Let’s Discuss These 8 Tips on Healthy Eating During The Holidays
Eating during the holiday season doesn’t have to be scary or complicated. It can be simple. I would love to hear if you have struggled with eating balanced meals during the holidays. Share your experiences in the comments below.
You can also connect with me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
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