The holidays are here! A time for joy, connection, and, let’s be honest, a lot of delicious food. Navigating the season while keeping your healthy eating habits intact can feel overwhelming, but it doesn’t have to be.
We believe that a healthy lifestyle is a journey to be enjoyed, not a restriction to be endured. Here are four easy-to-follow tips, backed by science, to help you feel your best while still celebrating every moment!
Don’t Fret the Feast!
The holidays are meant to be a joyous occasion, filled with laughter and amazing food, but we know they can also add a layer of stress when you’re trying to maintain a healthy eating lifestyle. The good news is you don’t have to choose between celebrating and staying on track. We’ve compiled four easy-to-follow, science-backed tips that will help you relax and savor the season. Check them out!
1. Power Up with Protein First
Before diving into the treats, make sure your plate has a healthy dose of lean protein (think turkey, chicken, fish, or beans).
- The Benefit: Protein is the most satiating (filling) macronutrient, helping you feel fuller for longer and naturally managing your overall calorie intake.
- The Science: Research consistently shows that meals with greater protein content reduce hunger and result in higher feelings of satiety and fullness compared to lower protein meals1,2.
2. Add an Extra Dose of Fruits and Veggies
Focus on colorful produce! Before you reach for a second helping of mac and cheese, fill your plate with vibrant salads, roasted vegetables, or a fruit-based dessert.
- The Benefit: Fruits and vegetables are packed with fiber, vitamins, and minerals that support your immune system and overall health—plus, their natural carbohydrates offer a quick, clean energy source to keep you going throughout the busy season.
- The Science: A higher intake of fruits and vegetables is associated with a lower risk of cardiovascular disease, lower blood pressure, and prevention of some cancers3. The American Heart Association recommends 2 cups of fruit and 2.5 cups of veggies a day for these protective effects4.
3. Embrace the Art of Moderation (and Mindful Enjoyment!)
That’s right, we said it: life is to be enjoyed. Moderation isn’t about avoidance; it’s about enjoying your favorite seasonal indulgences—like grandma’s famous pie—in mindful amounts.
- The Benefit: This approach prevents the ‘all-or-nothing’ mentality. By savoring a portion of a less-nutritious food, you reduce feelings of deprivation, making it easier to stick to your healthy eating routine the rest of the time.
- The Approach: While the term “moderation” can be vague, the key is to prioritize nutrient-dense foods (like protein, fruits, and veggies) and treat high-sugar/processed items as occasional indulgences, not the main event.
4. Banish the Stress: Consistency, Not Perfection, is Key
Did you eat one too many cookies? Don’t stress about it! A single day (or even a week) of a less-than-perfect diet won’t derail a whole year of healthy eating.
- The Benefit: Chronic stress itself can trigger cravings for high-fat and high-sugar ‘comfort foods’, creating a cycle that negatively impacts your health5. By managing stress and letting go of guilt, you protect both your mental health and your healthy eating goals.
- The Science: Stress can profoundly alter your behavior and metabolism, often leading to poor dietary choices6. Focusing on a consistent, healthy eating pattern overall, rather than agonizing over a slip-up, is a far more effective strategy for long-term well-being.
Ready to Get Started?
This holiday season, be kind to yourself and remember that healthy eating is all about balance.
Ready for more beginner-friendly, practical tips? Check out our other blogs for simple ways to build a healthy, sustainable lifestyle.
And don’t forget to bookmark Agrocado.com! We make it easy to find locally grown and raised foods in your area, giving you access to the freshest, most nutrient-dense ingredients all year long. Happy Holidays!
References
- M. Veldhorst, A. Smeets, S. Soenen, A. Hochstenbach-Waelen, R. Hursel, K. Diepvens, M. Lejeune, N. Luscombe-Marsh, M. Westerterp-Plantenga, Protein-induced satiety: Effects and mechanisms of different proteins, Physiology & Behavior, Volume 94, Issue 2, 2008, Pages 300-307, ISSN 0031-9384.
- Hansen, T.T.; Astrup, A.; Sjödin, A. Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. Nutrients 2021, 13, 3193.
- Miller V, Micha R, Choi E, Karageorgou D, Webb P, Mozaffarian D. Evaluation of the Quality of Evidence of the Association of Foods and Nutrients With Cardiovascular Disease and Diabetes: A Systematic Review. JAMA Netw Open. 2022;5(2):e2146705. doi:10.1001/jamanetworkopen.2021.46705
- American Heart Association. (2024). Fruits and Vegetables Serving Sizes.
- Kuo, L. E., Czarnecka, M., Kitlinska, J. B., Tilan, J. U., Kvetňanský, R., & Zukowska, Z. (2008). Chronic Stress, Combined with a High-Fat/High-Sugar Diet, Shifts Sympathetic Signaling toward Neuropeptide Y and Leads to Obesity and the Metabolic Syndrome. Annals of the New York Academy of Sciences, 1148(1), 232–237. https://doi.org/10.1196/annals.1410.035
- Dakanalis, A.; Mentzelou, M.; Papadopoulou, S.K.; Papandreou, D.; Spanoudaki, M.; Vasios, G.K.; Pavlidou, E.; Mantzorou, M.; Giaginis, C. The Association of Emotional Eating with Overweight/Obesity, Depression, Anxiety/Stress, and Dietary Patterns: A Review of the Current Clinical Evidence. Nutrients 2023, 15, 1173. https://doi.org/10.3390/nu15051173
Disclaimer: This information provided in this article is for informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional or doctor before making any changes to your diet, lifestyle, or medical treatment. The authors and the website assume no responsibility for any health outcomes resulting from the use of this information.
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