By To Your Health and Mark Hubbard
Navigating holiday parties and events without undoing your health goals isn’t about deprivation—it’s about having a game plan and enjoying yourself mindfully. Here’s your simple guide to celebrating with lots of flavor and less regret.
Avoid The Three-Day Food Binge
Holidays mean delicious moments, but they don’t have to spill into days of regret. Stick to your healthy routine before the big meal by enjoying a balanced breakfast (while basting that holiday ham). Relish the leftovers—nothing beats a next-day sandwich!—but get right back to your usual smart snacking and breakfast habits the following morning. Hydrate more than usual; water is your secret weapon, especially before cocktails or dessert rounds.
Pre-Party Prep: Secret Weapons For Success
- Have a healthy snack before leaving home. Greek yogurt, nuts, or a banana can take the edge off hunger, so you won’t attack the buffet with a vengeance.
- When you arrive, opt for sparkling water or seltzer with lime before you have that first glass of wine. This delay lets you settle in and socialize before making food and drink decisions.
- If you’re bringing a dish, pick one that’s delicious and nutrient-dense (think: colorful veggie platter, shrimp skewers, or even deviled eggs).
Party Appetizers: The Savvy Sampler
Not sure what to grab (or avoid) while trays are circulating? Here’s a simple guide:
| Fair Game | Be Careful | Just Admire |
| Raw veggie platter | Buffalo chicken bites | Pigs in a blanket (100+ cal each) |
| Shrimp cocktail | Potato pancakes (fried) | Fried cheese balls |
| Caprese bites (fresh mozz) | Sliders (one is fine) | Cheese straws (puff pastry = calorie bomb) |
| Deviled eggs (protein punch) | Crab cakes (baked = better) | Sausage balls |
| Bruschetta (top with herbs) |
Buffet Table Tactics
Temptation lurks on every tray—here’s your quick guide:
- Candied nuts? Half a cup means 450 calories and lots of sugar—yikes!
- Skip cheese logs and rich dips (like artichoke or buffalo chicken) unless you want a fat and calorie avalanche. ….ewww.
- Mixed olives, fruit, and cheese (favor parmesan or fresh mozzarella) are solid choices, just mind your cheese portions.
- Go for veggies with hummus or Greek yogurt dips, but portion it out onto your plate first to stop mindless munching.
The Dinner Table: Main Event Moves
- Sides where veggies go incognito—think creamy casseroles or candied yams—are better daintily tasted than devoured. Opt for dishes where the vegetable is the star of the show (roasted squash, sautéed greens, simple salads).
- Spoil yourself with a palm-sized portion of the main meat—even if it’s prime rib or honey-glazed ham. You’re not eating it daily, so a little splurge here is fine.
- Beware creamed spinach, mac and cheese, and popovers (hello, butter!). If you must indulge, keep portions small and savor every bite.
- Winter squash soups made with minimal cream are filling, festive and provide tons of fiber.
Dessert Survival 101
- Enjoy a cookie or two from the office goodie pile, then swap to your healthier snack stash (almonds, fruit, or yogurt). No guilt there!
- If you’re the boss, bring zip-lock baggies to share the overload of treats at work, or send goodies home with staff to avoid lingering temptation.
Science Backs These Strategies
Mindful and strategic holiday eating is a real thing—recent clinical reviews link planning, mindful eating, and portion control with less weight gain and greater self-satisfaction during the holidays. Daily self-weighing and prioritizing healthier choices are also helpful. Have confidence that you really can reduce overeating and improve food satisfaction during stressful social seasons!
Takeaway: Plan, Savor, and Enjoy!
With a little forethought and the right swaps, you can enjoy every party, meal, and sweet with zero regret—and zero need for New Year’s damage control. Remember, successful holiday eating isn’t just about what you avoid—it’s about the choices you make and enjoying the moment.
Linda Hubbard is an RN, Nutrition Specialist & Founder of To Your Health, a national nutrition and wellness coaching firm based in Wallingford, CT.
Mark Hubbard is a writer and editor with years of experience in the health and science sectors. He specializes in distilling complex topics into understandable, engaging text.