10 Tips for Eating Healthy During the Holidays

Have a plan

Prepare yourself for upcoming holiday parties and gatherings by pre-planning your meals and snacks. Research the menu beforehand to identify healthier food options, and make a conscious effort to fill your plate with nutrient-rich foods.

Don’t skip meals

Skipping meals to save calories for a big holiday feast can lead to overeating and making poor food choices. Instead, eat regular, balanced meals throughout the day to maintain stable blood sugar levels and prevent mindless eating.

Bring a healthy dish

Offer to bring a nutritious dish to holiday gatherings, ensuring you will have a delicious option on the table that aligns with your weight loss plan.

Watch portion sizes

Enjoy your favorite holiday foods in moderation by using smaller plates, controlling portion sizes, and avoiding second helpings.

Stay active

Incorporate physical activity into your daily routine to combat stress levels and offset some of those extra holiday calories. Consider enlisting your friends and family for group walks or exercise classes.

Mindful eating

Slow down and savor each bite of your holiday meal. Tuning into your body’s hunger and satiety cues can help prevent overindulging in your favorite dishes. This is especially important if you are taking semaglutide or tirzepatide for weight loss. These medications work by decreasing appetite and increasing feelings of fullness, so listen to those hunger cues and do not overeat.

Hydrate

Drink plenty of water throughout the day to stay hydrated, which can help reduce the risk of mistaking thirst for hunger. Additionally, sip water between alcoholic drinks to reduce overall alcohol consumption.

Did you know?

A standard gin and tonic with 1.5 ounces of gin and 4 ounces of regular tonic water has approximately 134 to 137 calories. Eggnog and rum, on the other hand, can have up to 500 calories per serving!

Choose healthy swaps

Opt for healthier versions of traditional holiday foods by including more whole foods, fresh fruits and vegetables, lean proteins, and nutritious foods in your recipes.

Manage stress and prioritize mental health

The holiday season can be a chaotic time for many, contributing to increased stress levels. Make sure to schedule time for self-care, such as meditation, yoga, or deep breathing exercises, to keep your mental health in check.

Indulge mindfully

Finally, remember that it’s okay to treat yourself to a sweet treat or a special holiday dish. The key is to do so mindfully and in moderation, ensuring you don’t derail your weight loss progress during the festivities.

By following these ten tips, you can successfully navigate the holiday season while staying committed to your healthy eating habits. With a little planning, mindfulness, and self-compassion, you can enjoy a guilt-free and joy-filled holiday season.

To help you stay on track, we are sharing two delicious and nutritious holiday recipes:

Quinoa Salad with Roasted Vegetables Recipe

Ingredients:

1 cup quinoa

2 cups water or vegetable broth

Assorted vegetables (e.g., bell peppers, zucchini, red onion, cherry tomatoes)

Olive oil

Salt and pepper

Fresh herbs (e.g., parsley, basil)

Lemon juice or balsamic vinegar

Optional: toasted nuts or seeds (e.g., pine nuts, pumpkin seeds) for crunch

Optional: crumbled feta or goat cheese (if not dairy-free)

Instructions:

1. Cook the quinoa: Rinse quinoa under cold water. In a pot, combine quinoa with water or broth and bring to a boil. Reduce heat, cover, and simmer for about 15 minutes or until quinoa is cooked and water is absorbed. Fluff with a fork and set aside to cool.
2. Roast the vegetables: Preheat the oven to 400°F (200°C). Chop the vegetables into bite-sized pieces and spread them on a baking sheet. Drizzle with olive oil and season with salt and pepper. Roast in the oven for 20-25 minutes until tender and slightly caramelized.
3. Combine and season: In a large bowl, combine the cooked quinoa and roasted vegetables. Add fresh herbs, a squeeze of lemon juice or a drizzle of balsamic vinegar, and toss to combine.
4. Add extras: If desired, add toasted nuts or seeds for extra crunch and/or cheese for added flavor.
5. Chill and serve: Chill the salad in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.

This salad is versatile, so feel free to customize the vegetables and herbs according to your preference or what’s in season. It’s a colorful, healthy, and satisfying dish that is sure to be a hit at your family dinner!

Almond Flour Lemon Bars Recipe

Ingredients:

For the Crust:

2 cups almond flour

1/3 cup coconut oil or unsalted butter, melted

2 tablespoons honey or a low-sugar sweetener

1 teaspoon vanilla extract

A pinch of salt

For the Lemon Filling:

4 large eggs

1/2 cup honey or a low-sugar sweetener

1/2 cup lemon juice (freshly squeezed)

2 teaspoons lemon zest

1/4 cup almond flour

Powdered erythritol or a low-sugar powdered sweetener, for dusting (optional)

Instructions:

1. Preheat oven and prepare pan: Preheat your oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper, leaving some overhang for easy removal of the bars.
2. Make the crust: In a bowl, combine almond flour, melted coconut oil or butter, honey or sweetener, vanilla extract, and a pinch of salt. Mix until a dough forms. Press the dough evenly into the bottom of the prepared pan. Bake for 12-15 minutes until slightly golden. Remove from oven and let cool slightly.
3. Prepare the lemon filling: In another bowl, whisk together eggs, honey or sweetener, lemon juice, lemon zest, and almond flour until well combined. Pour this mixture over the cooled crust.
4. Bake the lemon bars: Return the pan to the oven and bake for an additional 20-25 minutes, or until the filling is set and no longer jiggles in the center.
5. Cool and chill: Allow the bars to cool completely at room temperature. Then chill them in the refrigerator for at least 2 hours to firm up.
6. Serve: Once chilled, lift the bars out of the pan using the parchment paper overhang. Cut into squares and, if desired, dust with powdered erythritol or a low-sugar powdered sweetener before serving.

If you are searching for ‘naturopathy for weight loss’ or ‘semaglutide for weight loss near me’, we can help—call Pure Body Health (480) 427-0442 to book an appointment or complete the online booking form.