The holiday season is abundant in rich, savory and sweet meals, no matter what holiday you celebrate. These annual traditions bring a sense of comfort, especially in a year of so much change.

MRH Registered Dietitian Madysen Jourgensen

It’s OK for us to take this time to indulge in our favorites, ranging from homemade latkes to apple pie. Even if holiday gatherings look different this year, the food we eat doesn’t have to; however, we can’t ignore the potential for holiday weight gain, which is why making healthier choices can set you up for success in the new year.

“Making healthier choices every day has much more of a positive impact on our health than just a couple of days of not-so-healthy choices,” said Madysen Jourgensen, registered dietitian at Memorial Regional Health.

According to Harvard Medical School, the average American gains about a pound during the holiday season, but it’s easy to put on a lot more than that just by eating 200 extra calories per day. Some people can pack on two to three pounds over the five- to six-week period, which might not sound like much, except when you consider few people actually shed that extra weight in the following months, even years.

Jourgensen provided five tips for community members to keep in mind this holiday season that can guide them through making healthier choices at their holiday dinners.

“Finding small ways to improve your nutrition can have the biggest impact,” she said. “Small changes or swaps can be great especially during the holidays. If you are routinely making healthier choices, an indulgence on occasion during the holidays is not necessarily going to hurt.”

1. Don’t skip meals.

It can be tempting to want to skip meals over the holidays to “save calories” for a later meal. This contributes to unintentional overeating when you do eat because you feel extra hungry.

Jourgensen suggests having small nutritious meals or snacks throughout the day to control your appetite. Mindful eating can be another successful tool for the holiday season. This focuses on really enjoying every aspect of the foods you are eating — such as smell, texture and taste — and taking your time to enjoy those foods.

“Try to find things that work for you in terms of making healthier choices during the holiday season,” Jourgensen said. “If you do decide to indulge — or accidentally overindulge — don’t feel guilty. It happens to us all! Just make sure to get ‘back on track’ for your next meal.”

2. Eat in moderation and practice portion control.

Portion sizes can be a major factor in any weight gain, but especially over the holidays when the foods we consume are naturally higher in calories. This holiday season, focus on portion control and moderation. It’s important to remember you can still enjoy your favorites without completely restricting yourself.

Try to fill up on your non-starchy vegetables, lean protein and whole grains first. For example, fill your plate with dishes like green salad, brussels sprouts, broccoli, green beans, turkey, chicken and whole-grain rolls. If you’re still hungry, you can try some of the mac and cheese, buttery mashed potatoes and dessert. For indulgent treats, try to stick to one portion or even a small bite — especially if you’re already full.

Try modifying your favorite recipes, if you’re up for the challenge. Depending on the types of comfort foods you enjoy, there are many ways to modify recipes in order to cut back on fat, calories or sugar. When you don’t want to modify, Jourgensen said controlling portions of your favorites is your best bet.

“Modifying our favorite recipes can occasionally be disappointing because they may not taste the same as the original recipe,” she explained. “Controlling or limiting your portion sizes of high-fat, sugary and high-calorie foods that you may not want to modify can be a big help.”

If you indulge in your favorite holiday foods, don’t feel guilty! This can cause you to develop an unhealthy relationship with food.

“Feeling pressure to restrict yourself over the holidays can be discouraging. In this case, avoiding restriction and focusing on portion control can go a long way,” Jourgensen said. “Indulging in your favorite holiday foods can be OK in moderation. Making nutritious food choices consistently throughout the holiday season and the rest of the year has the biggest impact on your overall health.”

3. Be mindful of your beverages.

Alcoholic drinks, sugary beverages and other high-calorie drinks can be a major source of empty calories.

An average glass of red wine is about 120 calories, a can of beer is about 150 calories and a glass of cranberry juice or Coke is about 140 calories. If you have three of any of these drinks, you’re spending nearly 500 calories on drinks alone.

Opt for water or other calorie-free beverages, such as flavored sparkling water, at your meals to prevent taking in extra calories from your drinks.

4. It’s OK to say no.

If you have weight loss goals and would rather not stray from your routine, it is OK to politely say “no, thank you” to certain foods and stick to your plan.

This can be hard when family members or friends encourage you to stray from your plan, but Jourgensen recommends informing them about your goals and your commitment to these goals, if you feel comfortable doing so. They will likely respect your decision and be understanding of what you choose to eat.

5. Exercise!

This is important all year long but can really have an impact during the holiday season when we tend to indulge a little more than usual. Find a physical activity that you enjoy and get your body moving in some way.

Try taking a walk with your family after a big meal to help your food digest or challenge your friends to a virtual 5K. If fitting in 30 minutes to an hour of physical activity seems daunting, break this activity into increments of 10 minutes at a time throughout the day.

However, Jourgensen warns people from thinking that exercise will erase any overeating.

According to DailyBurn, an exercise tracker application, it takes about 35 minutes of weight training to burn off a half-cup of mashed potatoes, at least 35 minutes of running to erase a slice of apple pie and 50 burpees to make up for the calories in a serving of gravy.

But remember, doing something is always better than nothing when it comes to getting in physical activity, and overall, the habits you form year-round matter more than what you do in the final months of the year.

Holiday hacks

With simple swaps, you can choose healthier options this holiday season.

• Replace a piece of pecan pie with pumpkin pie instead. Even with added whipped cream on top, this simple switch will cut calories and sugar by at least a third.
• Start with vegetables. Fill up on healthier dishes first, then it’s easier to fit in smaller portions of your annual favorites.
• Don’t skip meals or “save yourself” for a feast. This makes it harder to manage blood sugar and you’ll be more likely to overeat.
• Instead of opting for one long workout, break physical activity up. It’s easier to schedule in a walk for 10 minutes several times a day rather than a full hour of activity, especially in the chaos of holiday planning.
• Don’t forget to schedule time for yourself every day. Whether you need a nap, a hot bath or another “you” activity, ensure you take some time for yourself this holiday season and prioritize mental health.

Source: Centers for Disease Control and Prevention