The holidays are a time for family, friends and festive meals. However, with so many indulgent dishes on offer, it’s easy to find yourself caught in a cycle of overeating and unhealthy choices.
Affinity Health, a leading provider of health coverage, emphasizes the importance of mindfulness during the holiday season.
“The short-term effects of overeating can lead to acid reflux or heartburn, feeling sluggish, stomach discomfort and elevated blood sugar,” warns Murray Hewlett, CEO of Affinity Health.
While it’s tempting to indulge in every dish and dessert, the key is balance.
With some planning and practical strategies, you can enjoy your favourite holiday treats without the guilt or discomfort.
Here’s how you can embrace the season in a health-conscious way while still savouring the festivities.
1. Start with a plan, not a diet
The idea of starting a strict diet during the holidays might sound appealing, but it can backfire.
Dieting during festivities often leads to feelings of deprivation, which can trigger binge eating later.
Instead of focusing on restrictions, aim for balance.
Maintain regular eating habits throughout the season and avoid skipping meals to “save calories” for a large dinner.
Skipping meals can lead to overeating when you finally sit down to eat.
Approach each meal with mindfulness and remind yourself that the holidays are about enjoyment, not excess.
2. Portion control is your best friend
Portion control is a simple yet effective strategy to avoid overindulgence. You don’t need to skip your favourite holiday dishes entirely, enjoy them in moderation.
At a buffet or dinner spread, survey all the food options before filling your plate.
Instead of taking a little of everything, choose the dishes you’re most excited to try.
A smaller plate can also help, as it creates the illusion of a full meal without the excess calories.
South African cookbook author Chantal Lascaris, known for her books “All Sorts of Salads and All Sorts of Junk Food Made Healthy”, highlights the importance of smaller portions.
“Instead of eating off a large plate, choose a side plate. This way, you trick your brain into thinking you’re eating more because your plate looks full,” she advises.
3. Include protein and fibre-rich foods
Holiday meals often feature carb-heavy dishes, from mashed potatoes to pies.
While carbs are comforting, it’s important to balance them with protein and fibre-rich foods.
Protein, found in lean meats, fish, eggs and legumes, helps keep you full for longer, reducing the urge to snack on high-calorie treats.
Similarly, fibre-rich foods like fruits, vegetables and whole grains promote satiety and aid digestion.
Lascaris adds: “Make sure you eat enough fruit, vegetables, and fibre. The fibre will make you feel fuller for longer, curbing the temptation to overeat.”
4. Be mindful of alcohol and hydration
Holiday drinks like cocktails and wine can be calorie-laden and lower your inhibitions, often leading to impulsive eating.
To enjoy these beverages without overdoing it, alternate between alcoholic drinks and water.
Staying hydrated is also crucial, as thirst is often mistaken for hunger. Keep a water bottle nearby and aim for at least eight glasses of water daily.
This simple step can help you feel more energized and less likely to overeat.
5. Choose your indulgences wisely
You don’t have to try every single dish or dessert offered. Lascaris suggests being selective.
“You don’t have to taste everything. Instead, choose your indulgences. Think about what you’re eating, do you really need that second helping?”
When it comes to desserts, opt for lighter options. For example, instead of choosing the most decadent chocolate cake, go for a dessert with fruit.
Similarly, if fried foods are on the menu, consider baked alternatives or healthier options like crudités and dips.
6. Don’t skip meals
Skipping meals to compensate for a big feast later in the day is a common mistake. While it might seem like a good idea to "save calories," it often backfires by making you ravenous and more likely to overeat.
Lascaris stresses: “Don’t skip meals. You’ll end up being so hungry that before you realise it, you’ve eaten way more than you intended.”
Start your day with a balanced breakfast and eat smaller, nutrient-dense meals throughout the day to keep your hunger in check.
7. Practice mindful eating
Mindful eating is about being present and intentional with every bite.
Instead of mindlessly reaching for chips or snacks, pause and ask yourself if you’re truly hungry.
She offers a practical tip: “Don’t just keep dipping your hand into the chips bowl. Talking about chips, put out popcorn instead of fried chips, or choose veggie chips as a healthier alternative.”
Take your time to savour the flavours and textures of your food. Eating slowly can help you recognize when you’re full, preventing overeating.
As Hewlett puts it: “We often lose sight of our hunger cues and eat out of habit, boredom or social pressure. With a little planning and awareness, you can enjoy your favourite holiday treats without the regret of overindulgence.”
The holiday season is a time to celebrate, but it doesn’t have to come at the cost of your health.