The festive season is all about joy, connection, and indulgent treats—but it doesn’t have to mean abandoning your healthy habits. With rich meals, tempting desserts, and celebratory drinks at every turn, it’s easy to overindulge. But here’s the good news: you can enjoy every moment without derailing your wellness goals. It is entirely possible to enjoy holiday celebrations without compromising long-term health goals with mindful planning and a balanced approach. Whether you’re aiming to maintain a balanced holiday diet or simply want practical tips to eat healthier during the holidays, this guide has you covered.

While there’s no specific South African data, the British Dietetic Association estimates that the average person consumes around 6000 calories on Christmas Day, which is nearly three times the recommended daily intake for women, and more than twice the recommended amount for men. Combined with a decrease in physical activity and a break from healthy routines, this increase in consumption often results in weight gain by the time the New Year arrives. However, the issue is not one or two indulgent meals, but rather consistent overeating and inactivity over several weeks. Understanding this can help shift your mindset from restriction to moderation and balance.

By implementing a few strategies – like mindful eating, controlling portions, and staying active – you can manage your weight and health while still enjoying the festivities.

Here are 7 Top Healthy Holiday Eating Strategies:

1. Eat a Healthy Snack Before Events

Avoid arriving at holiday parties feeling ravenous. Research shows that eating a meal or snack rich in protein can help to suppress appetite while decreasing the hunger stimulating hormone, ghrelin. In fact, research published in The American Journal of Clinical Nutrition found that high-protein diets have been successful to prevent or treat obesity. Opt for a small boiled egg or a handful of almonds to reduce cravings before you’re surrounded by tempting holiday foods. 

2. Bring a Nutritious Dish to Share

If you’re attending a potluck or family dinner, contribute a healthy dish to ensure you have a nutritious option available. Think roasted vegetables, a quinoa salad, or lean meat skewers. For example, roasted sweet potatoes brushed with olive oil provide fibre and only about 100 calories per ¾ cup.

3. Prioritise Whole Foods

Fill your plate with whole foods first – vegetables, fruits, whole grains, and lean proteins. If you’re not sure where to start, begin by filling half your plate with vegetables, a quarter with a lean protein (like grilled chicken or fish), and the remaining quarter with whole grains like brown rice or quinoa. These nutrient-dense options has fewer calories and will leave you feeling fuller for longer.

4. Use Smaller Plates

Research published in Science Daily show that simply switching to a small plate can help curb overeating where we self-serve. This simple trick helps with portion control and prevents mindless eating.

5. Be Smart About Alcohol

Alcohol can silently add hundreds of calories to your day. Set your limits, decide in advance how many drinks you’ll have. It’s fine to say “no”.  Sip smarter by choosing lighter drinks such as vodka with soda water or a wine spritzer. Remember to alternate alcoholic beverages with water to stay hydrated and reduce calorie intake.

6. Avoid Mindless Snacking

Keep your distance from open bowls of chips, candy, and other snacks. When food is within arm’s reach, it’s easy to eat without realising how much you’ve consumed.

7. Stay Active During the Holidays

Physical activity is essential for maintaining your health during the festive season. Even a 30-minute brisk walk can burn about 150 calories—equivalent to a standard alcoholic drink. Dancing, jogging, or playing active games with family can also make staying fit fun and festive.

Conclusion

You deserve to enjoy yourself this holiday season. Eating healthy doesn’t mean saying no to your favourite foods or missing out on the fun. Mindful eating makes room for both joyful indulgence and health. Moderation and consistency is key. One indulgent meal doesn’t need to spiral into a week-long binge.

With a little planning and a few smart strategies, healthy holiday eating becomes not only possible but enjoyable. Protein-rich snacks, prioritising whole foods, managing portion sizes, and staying active, can help you stay on track while still savouring the season’s best moments.

References

• Boulder Community Health. (2024, November). Healthy eating over the holidays: A balanced approach. https://www.bch.org/latest-news/2024/november/healthy-eating-over-the-holidays-a-balanced-appr/
• Fedhealth. (2015). 10 tips to manage weight gain during the festive season. https://www.fedhealth.co.za/articles/seasons-eatings/
• Leidy, H. J., et. al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://www.sciencedirect.com/science/article/pii/S0002916523274274?via%3Dihub
• Mayo Clinic. (2024). Weight loss: Feel full on fewer calories. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318
• Medirite. (n.d.). Fitness tips for the festive season. https://www.medirite.co.za/health-advice/festive-fitness-tips.html
• Rolls, B. J., et.al. (2004). Fruit and vegetable consumption and weight management. Nutrition Reviews, 62(1), 1–17. https://doi.org/10.1111/j.1753-4887.2004.tb00001.x
• Science Daily. (2016, January 12). Use small plates to lose weight. https://www.sciencedaily.com/releases/2016/01/160112091636.htm
• The Association of UK Dietitians. (2018). Eat, drink and be healthy this Christmas. https://www.bda.uk.com/resource/eat-drink-and-be-healthy-this-christmas.html