It’s that time of year again — to consume turkey, ham, mashed potatoes, cranberry sauce, and pumpkin pie! Who could say no to that?

You can have all of that and more but still stay healthy during the holidays. It’s not always easy or about what you eat, but how much and how often. Become a healthier you by trying out some of these practical and simple tips to avoid packing on extra holiday pounds.

Here are some helpful tips to stay healthy during the holidays:

Portion Control

Staying healthy through the holidays all begins with portion control. Big plate, small plate, or medium plate? It can be difficult to choose between the different sizes of plates, or work with what you are provided, but knowing how to limit how much food you consume per meal is helpful in maintaining good health. Choose a small plate to make your portion look large. If you are hosting a party, help out your guests by placing smaller plates rather than large ones.

Avoid Piling Food

Start with some turkey, mashed potatoes, and some salad. Finish what you place on your plate first before adding more. Plus, you can taste the different foods better that way.

Pace Yourself

Health for the holidays includes pacing yourself, especially when it comes to eating. if you are attending multiple holiday celebrations control how much you eat by eating at a slower pace. The slower you eat, the faster you feel full. Keep a good conversation going, as this will also naturally slow down your pace.

Stay Hydrated

Drinking a full glass of water before starting a meal makes your stomach expand resulting in a signal to your brain you are full. In return, you will eat less during the meal and feel better about how much you consumed.

Opt for Water instead of Alcohol or other Specialty Drinks

Healthy holidays are often not conventional or the norm, but you will be heappier with your choices and general health if you avoid sugary drinks and alcohol as much as possible. Most specialty drinks only add empty calories. Water should always be your first choice.

Enjoy Dessert

Have some pie or some of your favorite dessert! But maybe only a sliver, because like all holiday parties, there are many desserts to try. We usually all want to try them all, so eating small bits of each one will allow you to try all of them without feeling guilty.

Don’t Overeat

Not overeating could be your key to staying healthy during the holidays. Don’t eat until you feel like exploding. You don’t need to unbutton the top button on your pants, or move down a notch on your belt. If it gets to that point, you probably have had enough to eat and it’s time to stop. Overeating is not only uncomfortable, but it makes you bloated and can lead to chronic health concerns, if participated in consistently.

Participate in Regular Daily Exercise or Workouts

No gym membership? No problem! Take a 30 minutes to 1 hour brisk walk around the neighborhood. The American Heart Association recommends at least 150 minutes of low to moderate intensity exercise per week, spread out through the week. Exercise helps burn calories and helps maintain a healthy metabolism — leaving you staying healthy through the holidays. And this is not just specific to this time of year, as you can keep it up for the entire year.

Make Goals, but Don’t be too Hard on Yourself

Establishing a goal to stay healthy during the holidays will help you be accountable to what you want to achieve. If you maintain a good diet and exercise regularly throughout the year, a few holiday meals will only make a dent in your health and not have any long-lasting side effects. Although goals are helpful, it is important to remember not to be too hard on yourself if you consume a few too many calories at your favorite time of year.

Adapt Healthy Habits and Eating to Your Body Type

Always remember, each human being is different, so whatever might have worked for your friends or family members might not work for you and that’s okay. Adapting healthy habits and eating to your specific body type will help you maintain a healthy weight and get on the path to becoming a healthier you. It’s always best to have any of your health questions answered by your family physician.

Eat (healthy), Drink (water), and be Merry to stay healthy during the holidays (or everyday)! I hope everyone has a wonderful and healthy holiday season!

About the Author

Lucy Pun is a board-certified family physician offering direct primary care, as it allows her to develop valuable relationships and spend quality time with her patients. Passionate about education, empowerment of individual patient needs, and general medicine, she continually pursues helping individuals be in charge of their own health. With a history of being the medical caretaker of her family and working in child development previous to residency, she enjoys assisting patients of all ages.

Lucy received her medical degree from Western University of Health Sciences and completed her residency at PIH Health Hospital in Downey. As a board-certified physician in Family Medicine, Lucy prides herself in providing the best care to every patient she meets.