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Eating Well During the Holidays: A Guide to Balance and Joy

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The holiday season is filled with delicious treats, festive meals, and plenty of opportunities to indulge. While enjoying holiday foods is part of the celebration, it’s easy to feel overwhelmed by the abundance of rich dishes and sugary snacks. Striking a balance between savoring your favorite foods and maintaining your well-being doesn’t have to be stressful.

Here’s how to eat well and enjoy the holidays without guilt or deprivation.

Embrace Balance, Not Perfection

The holidays are not the time to aim for dietary perfection. Instead of focusing on restriction, aim for balance. Allow yourself to enjoy your favorite holiday dishes while incorporating nourishing choices into your meals.

Start with a Nutritious Foundation

Begin your day with a healthy breakfast to set the tone for balanced eating. A meal with protein, healthy fats, and fiber—such as eggs with avocado on whole-grain toast or a smoothie with spinach, berries, and Greek yogurt—can help stabilize your energy and reduce cravings later in the day.

Be Mindful of Portions

Holiday meals often feature a wide variety of dishes, making it tempting to overfill your plate. Try these strategies to manage portions:
• Use a smaller plate to naturally limit serving sizes.
• Take small portions of everything you’d like to try, focusing on savoring each bite.
• Pause between servings to assess whether you’re still hungry.

Prioritize Your Favorites

Instead of eating everything on the table, focus on the dishes you truly love. Skip the foods you’re less enthusiastic about and save your appetite for the treats that bring you the most joy.

Stay Hydrated

It’s easy to mistake thirst for hunger, especially with all the excitement of the season. Keep a water bottle with you and aim to drink water consistently throughout the day. Consider alternating alcoholic beverages or sugary drinks with water to stay hydrated and balanced.

Plan for Big Meals

If you know you’ll be enjoying a large holiday dinner, plan your earlier meals accordingly. Focus on lighter, nutrient-dense options like salads, soups, or lean proteins, so you can fully enjoy your celebratory meal without overdoing it.

Practice Mindful Eating

Holiday gatherings often encourage quick, distracted eating. Instead:
• Take a moment to appreciate the colors, smells, and flavors of your food.
• Eat slowly and savor each bite.
• Listen to your body’s hunger and fullness cues to avoid overeating.

Incorporate Movement

Staying active can help you feel your best during the holidays. Whether it’s a walk after dinner, a morning yoga session, or playing with family outdoors, movement can boost your energy and digestion.

Don’t Skip Meals to “Save Calories”

Skipping meals before a big feast can lead to overeating and leave you feeling sluggish. Instead, eat balanced meals and snacks throughout the day to maintain your energy and prevent extreme hunger.

Be Kind to Yourself

If you overindulge, don’t let guilt ruin your holiday spirit. One big meal or extra dessert won’t derail your overall well-being. Focus on enjoying the experience and getting back to your regular habits at the next meal.

Final Thoughts

Eating well during the holidays is about finding joy and balance, not perfection. By prioritizing your favorite foods, staying mindful, and listening to your body, you can enjoy the season to the fullest while feeling your best. Remember, the holidays are about connection and celebration—and food is just one part of that experience.

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MD- Founder, Medical Director

Dr. Hoffnung is an esteemed board certified specialist in both Addiction and Emergency Medicine, brings over 24 years of clinical experience to his role as a Founder, CEO, and Medical Director of Empower Recovery LLC.

In 2013, Dr. Hoffnung established Reintegrate, an outpatient Medication-Assisted Treatment (MAT) opioid addiction clinic in Madison, where he has successfully helped over 1000 patients in their recovery. Informed by his extensive experience treating patients with Substance Use Disorder, and driven by his passion to help people in crisis, Dr. Hoffnung broadened the reach of his impactful work by creating Empower Recovery, a comprehensive addiction and mental health treatment program able to reach all populations of Wisconsin, including those in underserved and rural communities.

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