Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition.
The holiday season is a time filled with social gatherings, presenting a challenge for self-control. From the start of December, many of us dive into buying gifts and stocking up on sweets with enthusiasm.
At the same time, spare moments are often spent connecting with loved ones, whether through conversations or visits, where homemade treats are a traditional staple. To enjoy the festive season without overindulging and to maintain a sense of balance, it’s helpful to follow some practical tips that support healthy habits even during this indulgent time.
1. Begin meals with vegetables
Vegetables are an excellent source of fiber and play an essential role in digestion. Whether served as a fresh salad with a light dressing, a hearty vegetable soup, or roasted sides, vegetables help regulate blood sugar and promote a feeling of fullness. Research has shown that starting meals with healthy choices, like vegetables, can influence subsequent food intake, leading to eating about 31% less overall.
2. Include protein in every meal
To stay satisfied longer, ensure that protein makes up about a quarter of your plate. Options include lean meats, fish, eggs, dairy, or plant-based sources like tofu. Incorporating protein helps prevent sudden blood sugar spikes and energy crashes, which can be common when consuming too many simple carbohydrates during holiday meals.
3. Maintain regular meal times
Avoid skipping meals or fasting in anticipation of holiday feasts. Skipping breakfast or lunch can leave you overly hungry, making it harder to control portion sizes later. Eating regularly throughout the day can reduce the risk of overeating and prevent discomfort after meals.
4. Opt for lighter cooking methods
You can make holiday dishes healthier by using lighter ingredients and preparing portions suited to the number of guests. Consider replacing sugar with alternatives like xylitol or erythritol, switching white flour for whole grain, and using low-fat or plant-based substitutes for heavy cream or mayonnaise. These small adjustments help reduce calorie intake while keeping your meals flavorful and satisfying.
5. Be mindful of liquid calories
Sugary drinks and alcohol can increase appetite and make it harder to manage food intake. These beverages are often loaded with simple sugars and empty calories. Instead, choose water or sugar-free drink alternatives. It’s also wise to limit alcohol, as it offers no health benefits and may contribute to overeating.
6. Stay physically active during festive season
Keeping up with your exercise routine is important during the holidays. Even if you need to adjust your schedule to accommodate festive activities, try not to skip movement altogether. Whether it’s a daily walk or some light exercises at home, regular activity can help you feel better and stay energized throughout the season.
7. Avoid extreme dieting
Trying a restrictive diet or detox before the holidays often backfires, as strict calorie-cutting can increase the likelihood of bingeing. Instead, focus on introducing healthier habits gradually and aim for balance rather than perfection. This approach not only helps you enjoy the holidays without guilt but also builds sustainable routines.
Final thoughts
Balance and moderation are essential for staying healthy and happy during the holiday season. Remember that this is a time to celebrate and enjoy, not to impose rigid restrictions on yourself. Be mindful of your choices and stay active to feel your best while embracing the festive spirit.
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Agata Tiurmorezow, Eating Disorder Recovery Coach
Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition. This allowed her to deepen her knowledge of nutrition and better understand how the body functions. For the past 10 years, Agata has been helping women achieve their goals, improve their health, and minimize symptoms of conditions like PCOS, endometriosis, thyroid issues, or menopause through a specially tailored nutrition plan, supplements, and exercise.
