Eat, Drink and Be Healthy: A Balanced Approach to Holiday Celebrations

1. Mindfulness First

Remind yourself that the holidays are more than just food — they’re about connection, laughter, tradition and reflecting on what’s important. 

When it comes to healthy eating, being mindful means slowing down and paying attention – not only to what you eat, but also why and how you’re eating. It’s about noticing whether you’re actually hungry or already full, rather than simply eating because food is in front of you. 

Section Chief of Gastroenterology at Dignity Health Yavapai Regional Medical Center, Michelle Lynott, FNP, offers a simple, yet effective suggestion.

“Before taking another helping, first take a moment to ask yourself if you’re truly hungry or just caught up in the moment,” Lynott said. “Eat slowly, savoring each bite and notice the taste, texture and aroma. You’ll enjoy your holiday meal more when you’re fully present for the experience.”

Mindfulness also extends beyond what you eat. It can mean being intentional about saying “yes” to gatherings that bring joy and “no” to those that you consider taxing or less-than-enjoyable. It’s about slowing down and reminding yourself that perfection isn’t the goal. Practicing mindfulness helps you enjoy the season more fully and allows you to make choices that reflect self-care.  

Lynott sums it up: “In other words, enjoy the treats and celebrations, but stay in charge of them rather than letting them control you.”

2. Meals and Parties and Treats – Oh My!

From a practical standpoint, here are several tips to help keep your holiday meals and treats more balanced.

• Don’t skip meals ahead of a big event. Arriving with an empty stomach often leads to overeating. Have a small, healthy snack or meal beforehand.
• Fill half of your plate with fruits or vegetables. 
• Choose your favorites, but in moderate portions. Pick the dishes you truly love and skip the ones you don’t.
• Watch your beverages. Holiday drinks can increase your calorie intake, and alcohol can loosen your guard. When choosing alcohol, drink mindfully and alternate your servings with water or sparkling water.
• When preparing dishes, think about healthier substitutions for your ingredients. This can make a big difference. Here are a few ideas.
• Use plain Greek yogurt instead of sour cream in dips or mashed potatoes.
• Replace butter with olive oil or avocado oil in side dishes.
• Try unsweetened applesauce instead of oil in baked goods.
• Use whole-grain bread or pasta instead of white versions for extra fiber.
• Choose low-sodium broth instead of full-salt versions in soups and gravies.
• Choose herbs, citrus and spices to add flavor instead of heavy sauces or salt.

3. Caring for Your Body is Essential

Healthy eating begins long before you load your plate. Nurturing and supporting your body is the first step.

Stay active. Even 10-20 minutes of movement after a big meal can aid digestion and boost energy. An after-dinner walk around the neighborhood with the dog and/or family members will do wonders. Remember, even a few minutes of moderate-intensity physical activity can deliver health benefits.

As difficult as it is this time of year, try to get enough sleep. A good night’s sleep will help you juggle those busy days with more energy and positivity. In addition, poor sleep affects hunger hormones, making you more likely to overeat or crave less-healthy foods. 

Drink plenty of fluids. It helps with digestion, helps transport nutrients and oxygen throughout the body, and helps fight fatigue. The U.S. National Academies of Sciences, Engineering, and Medicine suggests about 15.5 cups of fluids a day for men, and about 11.5 cups of fluids a day for women. Fluids include water, coffee, tea, juice and water-dense fruits and vegetables.

4. Managing Holiday Stress

From travel and finances to family dynamics and trying to create the “perfect” celebration, some level of stress can definitely sneak into “the most wonderful time of the year.”

In a 2023 survey conducted by the American Heart Association, 51% of respondents agreed that “it takes weeks to feel less stressed after the holidays,” with more than a quarter of moms reporting that it takes them a month or more to recover. Meanwhile, 71% of respondents say that their biggest regret after the holidays is that they did not take the time to relax and enjoy the season.

And finally, 79% of the people surveyed agree that, during the holidays, they are so focused on creating special moments for others they overlook their own needs.

Remember that managing stress helps your body stay balanced, allows you to be more present for your loved ones, and at the same time, supports better eating habits. Here are a few suggestions.

• Set realistic expectations. You don’t need to make everything perfect.
• Schedule down time for reading, walking or quiet moments with loved ones.
• Focus on what’s going well. Practicing gratitude for the “little things” makes a big difference.
• Remember that you don’t have to attend every social event. It’s important to have time to rest and recharge.
• Try mindful breathing. This simple practice involves finding just a few quiet moments for yourself. Sit quietly, breathing in slowly through your nose for four counts, holding for one count, and exhaling through your mouth for six counts. Repeat for a few minutes to calm your nervous system and bring your focus back to the present. Mindful breathing can reduce stress, slow your heart rate and help you feel centered, even during the busiest days.

5. Go Easy on Yourself

The holidays are not the time to start a brand-new diet or fitness plan. It’s more important to focus on maintaining balance than striving for perfection. Give yourself permission to relax. Enjoy the season’s special foods without guilt. 

Lynott suggests that “If you happen to overdo it one day, simply return to your normal healthy habits the next.” 

“Healthy eating is all about balance and moderation,” Lynott continued. “You can still enjoy your favorite holiday treats without overindulging. Just focus on the special dishes you really love that you aren’t able to enjoy other times of the year. This way, you won’t really feel like you’re missing out!” 

Remember, the holidays are meant to be joyful – not stressful. By practicing moderation, managing stress and showing yourself kindness, you can savor the flavors of the season and feel your best this season. QCBN

By Joanne Mack Robertson

Joanne Mack Robertson is a writer for Dignity Health Yavapai Regional Medical Center. To learn more about YRMC and its array of services, visit yrmc.org.