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The holiday season is a time for joy, connection, and, of course, delicious food. For older adults, maintaining healthy eating habits during this festive period can make all the difference in staying energized, feeling great, and fully enjoying the celebrations. It’s all about balance—enjoying your favorite holiday dishes while also taking care of your well-being.
Here are five practical tips to eat healthy, savor the flavors, and feel your best this holiday season.
1. Balance Your Plate With Nutrient-Rich Foods
Holidays often bring indulgent meals and tempting treats, but it’s still possible to make smart, balanced choices. A great rule of thumb is to build a colorful plate:
Fill half your plate with veggies. Think roasted Brussels sprouts, a colorful spinach salad, or steamed green beans.
A quarter for protein. Lean meats like turkey, salmon, or plant-based options like lentils provide energy and keep you full.
A quarter for whole grains or complex carbs. Opt for brown rice, quinoa, or sweet potatoes to fuel your day.
Tip: Try a smaller portion of the indulgent dishes you love (like stuffing or pie) so you can enjoy them without overdoing it.
2. Make Hydration a Priority
With all the holiday excitement, it’s easy to forget to drink enough water. Staying hydrated supports digestion, boosts energy, and helps you avoid overeating.
Start your day with a glass of water.
Alternate holiday drinks like eggnog or wine with water to stay balanced.
Add a festive twist: flavor water with slices of lemon, cranberries, or fresh mint for a seasonal touch.
Tip: Limit sugary beverages or cocktails—these add up quickly. Sipping on water helps you feel refreshed and satisfied.
3. Be Mindful of Portions
Portion control doesn’t mean giving up your favorite foods. It’s about savoring each bite!
Use smaller plates to naturally limit portions.
Take your time to eat—enjoy the flavors, chew slowly, and allow yourself to feel satisfied.
Stop eating when you’re 80% full instead of stuffed. This keeps you feeling light and comfortable.
Tip: Share desserts with family members! You can still enjoy a slice of pumpkin pie while cutting back on sugar.
4. Bring a Healthy Dish to Share
If you’re attending gatherings or potlucks, why not bring a nutritious, crowd-pleasing dish? This way, you’ll always have a healthy option to enjoy.
Think roasted seasonal veggies, a fresh green salad, or a hearty vegetable soup.
Swap heavy ingredients for healthier alternatives—Greek yogurt instead of sour cream, or olive oil instead of butter.
Tip: A fruit platter with a little dark chocolate is a perfect sweet treat that everyone will love.
5. Keep Moving and Stay Active
The holidays aren’t just about food—they’re also about connection and fun! Incorporate gentle movement into your celebrations to feel your best.
Take a post-meal walk with loved ones to aid digestion.
Join in festive activities like dancing, decorating, or light exercises.
Simple stretches in the morning can help you start the day energized and mobile.
Tip: Combine social time with movement—walking in the winter air while chatting with friends makes staying active feel easy.
The Takeaway
Eating healthy during the holidays is all about balance and mindfulness. By filling your plate with nourishing foods, staying hydrated, and savoring the flavors, you can enjoy this special season while taking care of yourself. Remember, it’s okay to indulge in moderation and cherish every moment with loved ones.
Happy, healthy holidays to you and your family! 🎄🍽️
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