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Seasonal Diet Tips

Explore our expert knowledge on topics such as healthy eating during the holidays, and how to live into a happier and healthier you in the New Year. Discover tips and tricks on how to avoid weight gain at holiday parties and while on vacation.

Healthy Holiday Eating Tips

With all the excitement of the upcoming holiday season, feeling subpar may put a damper during the much anticipated time of the year. Embrace these healthy holiday tips and live the season not only the healthiest, but to the fullest!


The holidays are meant to be enjoyed. This often includes a bounty of food and hustling and bustling to holiday parties. Overindulging and scurrying constantly can start negatively impacting health, though.

However, the holidays can be enjoyed in a healthy manner! Learn how to stay healthy during the holidays with these 10 tried and true tips!

10 Health Tips for The Holidays

1. Moderate Portions

Food is a large fixture come holiday season! From smoky ham to chewy cookies and everything else in between, the rich food brings rich temptation.

But rather than avoiding the food's attraction, learn how to eat healthy during the holidays. Allow yourself to add favorite foods onto your plate while practicing moderation. For example, instead of piling on various assorted cookies, choose which you desire the most. But do not just eat them quickly, enjoy them!

Portions can further be moderated by sipping on water, using smaller plates, eating slowly, and sitting down while eating.

2. Practice Food Safety

n addition to making good food choices, practice good food safety. Reduce the risk of foodborne illness by washing hands prior to food handling. Be sure to keep surfaces clean and check for proper internal temperatures of foods, too.

Implementing these food practices keeps you over the holiday. But it likewise ensures the health of others enjoying the tasty recipes you have been anxious to share!

3. Stay Hydrated

With the efforts to keep good food practices in place during the holidays, good water intake may take the backseat. However, staying hydrated is as important as staying nourished.

As a general reference, aim for at least 64 ounces of water daily. Adequate hydration maintains and improves health in a number of ways, including during the holidays. Such benefits include heightening energy levels, maximizing brain function, and fostering weight maintenance and loss.

If finding you are not drinking enough water, try some of these ways to make your water taste better. Also try drinking water before and with meals and give it conveniently on hand.

4. Moderate Alcohol

Holiday drinking often occurs to celebrate and socialize with friends and family members. But if drinks are not kept moderated, you may compromise your holiday health. Men are encouraged to limit drinks to two servings daily. Women should stick to one per day.

Exceeding the recommended intake raises the risk of dehydration and poor health choices. There is an additional risk of putting yours and others lives in jeopardy.

And as always, never drink and drive or allow anyone that has been drinking behind the wheel.

5. Catch those Zzzz's

Less than 60 percent of American adults achieve the recommended seven to nine hours of sleep per night. Add on the hustle and bustle of the holidays, catching those Zzz's may be an even greater obstacle.

However, sleep is just as critical to health as a nutritious diet and consistent exercise. Increase the likelihood of reaching adequate sleep by implementing a sleep schedule. Turn off electronic devices and limit caffeine consumption in the afternoon, evening, and night hours.

6. Stick to Routine

Well, to the most of your ability! Despite the lengthy to-do list during the holiday season, try to keep day-to-day tasks in sequence.

Do you exercise each morning? Wake up and conquer that workout. And if time seems rushed, modify your regimen with these quick 10-minute workout ideas. But remember, any physical activity is better than going without!

Routine maintenance may also include meal preparation, a set bedtime, or a portion of the day dedicated to "you" time.

7. Warm Up

Tis the season for good food, company... And cold? The crisp, winter weather is largely, and evidently, shown to instigate the common cold. And not to mention, bustling through the flu season...

If living in a colder climate region, stay warm by dressing for the weather and bundling up accordingly. Defeat the chilled air by utilizing these seven scientific tips for staying warm.

8. Get Check-Ups and Vaccinations

Keep health on the forefront by staying proactive. Frequent check-ups and staying up-to-date with vaccinations can prevent illness or health conditions further down the road.

Consult healthcare provider to determine recommended vaccines associated to age, travel destinations, and medical and health history. Keep health insurance cards, a list of allergies, etc. on hand while out, especially if on vacation. 

Doing so can further provide valuable assistance if an accident did occur.

9. Manage Stress

Though holidays are not meant to be gone through stressed, it may be inevitable with heightened schedules and tasks. But instead of ignoring stress, manage it.

Stress can be damaging to both mental and physical health, cascading binge eating episodes and compromising good immune function. Defeat stress with these stress-relieving workouts or 20 minute yoga routine. Also learn how to break the cycle of stress eating.

10. Forget Perfection

With loved ones coming over to celebrate the holidays, you certainly want to entertain to the best of your ability. However, it is important to ditch the concept of perfection and accommodate to yourself, too.

Though hosting a party or get together is admirable, also remember the holidays might not be enjoyed be all. So rather than stressing over minor details, remember the major theme of the holidays! (Being with loved one and enjoying them together!)

But the indicated tips do not stop at the holidays. Implement the strategies throughout all seasons to minimize illness and maximize health!

Written By Sydney Lappe, MS, RDN. Published on November 29, 2016. Updated on May 13, 2019.


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