Madrid: Five tips for eating healthy during the holidays

The holiday season is a time for joy, connection and delicious food. From favorite family recipes to irresistible sugary treats, food often plays a central role in how we celebrate. But for many, it can also be a source of stress navigating the balance between enjoying festive foods and staying healthy during the holiday season.

As a registered dietitian, I want to offer some reassurance: all foods can fit into a healthy lifestyle. Yes, that includes your favorite holiday meals and desserts. The key is practicing mindfulness and balance.

Here are five tips to help you savor the season while staying on track with your health goals:

1. Don’t skip meals to make room for your holiday meal

No one wants to be that “hangry” person at a party. Just like any other day, skipping meals before holiday celebrations can leave you feeling very hungry and tempted to eat everything in sight. This can make it hard to notice when you are feeling full, which can lead to overeating.

Eating balanced and consistent meals throughout the day to help keep you satisfied can reduce cravings and binging.

2. Go for balance and moderation

Using the “plate method” is my go-to for meals. Start by filling half your plate with non-starchy vegetables, then fill a quarter of your plate with protein and the final quarter with carbohydrate-rich foods.

No matter where you are, you can always use this as a guide to eat a balanced meal. If you’re unsure what will be offered at a celebration, don’t hesitate to bring a dish to complement your meal.

3. Listen to your hunger cues

This is a great opportunity to practice listening to your body's cues. Ask yourself as you fill your plate and while eating: How hungry am I? How full do I feel? Is the food as good as I expected?

It’s completely normal to overeat sometimes, especially during special occasions. However, it’s also OK to turn down food politely if you are starting to feel full, really don’t feel like eating more or if a dish didn’t taste as good as you thought it would. There are plenty of times that I take a bite of something and it’s just not as good as I remember, so I don’t finish it.

Try starting with smaller portions if you’re not quite sure you will enjoy a dish. Remember, you can always go back for seconds.

4. Set your intentions before heading out

 Before heading to that holiday gathering, consider the foods that will likely be served and plan to fill your plate with a mix of nutritious options like veggies, lean proteins and whole grains while still enjoying smaller portions of your favorite treats.

By setting intentions and being mindful of your choices beforehand, you can better manage your eating habits while still enjoying seasonal delights.

5. Eat and enjoy

The holidays are a time to be with your family and friends. They’re also a time to enjoy your favorite foods. Give yourself permission and skip the guilt by focusing on the joy and connection that meals bring to the season. Seriously, it’s OK.

Let’s make this holiday season one where food isn’t a source of stress but a means of celebration. Use these tips to approach the holidays with mindfulness and balance. After all, health isn’t about perfection. One meal or day will not derail long-term health goals.

Editor’s note: Elvia Madrid is a registered dietitian at St. Vincent de Paul, which has served families in central and northern Arizona since 1946. Reader reactions, pro or con, are welcomed at AzOpinions@iniusa.org.