HEALTHY EATING TIPS FOR HOLIDAYS - BY MISHKWAATH

I am Mishkwaath a nutritionist at The Kenko Life.

The holiday season is a time of joy, celebration, and a lot of eating. With tables overflowing with treats and traditions rooted in food, it can be challenging to stay on track with healthy eating habits. But here’s the good news: you don’t have to choose between enjoying holiday meals and maintaining your well-being.

Here are some practical, stress-free tips to help you navigate holiday feasts while still feeling your best:

1. Don’t Skip Meals to “Save Up”: It might be tempting to skip breakfast or lunch before a big dinner, but this often leads to overeating later. Eating balanced meals throughout the day helps keep your blood sugar stable and prevents extreme hunger that leads to overindulgence.

Tip: Start your day with a protein-rich breakfast like eggs, Greek yogurt, or oatmeal with nuts.

2. Hydrate Often: Sometimes we confuse thirst with hunger. Staying hydrated helps with digestion and can reduce cravings.

Tip: Keep a reusable water bottle with you, especially during travel or long holiday events.

3. Use the “One Plate” Rule: Rather than piling up food or going back for multiple servings, try filling one plate with moderate portions of your favorite dishes. This creates a natural limit without making you feel deprived.

Tip: Mentally divide your plate - half for veggies, one-quarter for protein, and one-quarter for carbs.

4. Make Smart Swaps: You don’t have to give up your favorite holiday dishes. Small tweaks can make a big difference in reducing calories and increasing nutrients.

Try this:

• Swap sour cream for Greek yogurt in dips.

• Use applesauce or mashed banana instead of butter in baked goods.

• Roast vegetables instead of using heavy cream-based casseroles.

  
  

5. Slow Down and Savor: Mindful eating is one of the best ways to enjoy your food and avoid overeating. Eating slowly gives your brain time to recognize fullness signals.

Tip: Put your fork down between bites, and take time to enjoy the flavors and company.

6. Limit Liquid Calories: Holiday drinks like eggnog, cocktails, and sugary punch can sneak in extra calories without making you feel full.

Tip: Alternate alcoholic or sugary drinks with water or sparkling water infused with lemon, cucumber, or berries.

7. Stay Active (Even Just a Little): You don’t need to stick to a strict workout routine over the holidays, but staying active helps with digestion, boosts mood, and balances calorie intake.

Try this:

• Take a walk after meals.

• Organize a family hike or dance session.

• Do a short morning stretch or yoga session.

  
  

8. Be Kind to Yourself: One indulgent meal or dessert doesn’t define your health journey. The holidays are about connection and joy not perfection. Give yourself permission to enjoy special foods without guilt.

The holidays are meant to be enjoyed, and that includes the food. With a few mindful strategies, you can nourish your body, celebrate traditions, and still feel great when the season ends. Enjoy every bite, move a little more, and focus on what truly matters - making lasting memories with loved ones.