Planning Ahead for Healthy Holiday Meals

Part of the Healthy Habits series

Let’s talk about healthy holiday meals…

Holiday meals are something to look forward to, and the traditions that surround them root us to our family and community. With some prior planning, you can enjoy that holiday meal without worrying about getting off track with your health goals.  You can have a delicious and healthy holiday meal.

Remember that indulging every now and then can be part of a healthy lifestyle. Enjoyment of a good meal with family and friends is one of life’s simple pleasures. This Healthy Habit isn’t meant to be sacrificial, only to help you think ahead about what ways you want to indulge and how you can make some of those indulgences healthier without decreasing enjoyment.

Where to Start When You Are in Charge of the Meal

1. Start by assessing what foods you traditionally have at the meal. Which ones are healthy? Put those on the keep list! 
2. Which ones can you easily change to make them healthier without sacrificing flavor? Put those on the keep list too! 
3. Now, look at those that aren’t so great for you, but you can’t or won’t alter. Are there any on this list that you simply have out of tradition, but you or your guests don’t really enjoy? Strike those. Of the ones that are left, which ones do you really need to make the meal feel right? Put those on the keep list.
4. Finally, take that keep list and determine if it is too long. I find that I am more likely to overeat and under enjoy when there are too many options to choose from at a meal. I prefer a well-thought out meal where everything works together, but this isn’t always possible at a holiday meal where tradition reigns. In this case, try to pare down some if possible. If you have multiple main dishes on your keep list, can you pare that down to one or two? Break the other dishes down to sides and desserts. As for the sides, I recommend choosing no more than four with only one being bread. Try choosing the ones that are highest in veggies and less processed. Now to desserts: You can take one of two routes. Either pare down to a couple desserts, or do a few desserts but in individual portions. A dessert bar with several two-bite desserts will allow you and guests to try a few without overdoing it. You can also combine these two techniques.

Remember that indulging every now and then can be part of a healthy lifestyle. Enjoyment of a good meal with family and friends is one of life’s simple pleasures.

Where to Start When You Are Not in Charge of the Meal

1. Ask if you can bring something to contribute to the meal, and then choose a healthy vegetable dish to bring. This way there is at least one healthy dish you can choose. 
2. Make a plan ahead of time for how you can eat as healthy as possible without sacrificing the joy of the day. An example of the plan may be to just limit how many different items you put on your plate: 1 main, 3 sides (at lease 2 of which are veggies), and 1 reasonably portioned dessert.

My Favorite Tips for Making a Traditional Holiday Meal a Healthy Holiday Meal

Portioning: Individual portions can be more aesthetically pleasing and help prevent overeating without feeling deprived.

Balance the Meal: Holiday meals tend to be weighted heavily towards refined carbs and low in fiber. Try to balance the meal a bit by removing a couple of these dishes and replacing them with vegetables in an appealing array of colors and flavors.

Veggie Appetizers: Add a veggie appetizer to the meal. This will help with blood sugar spikes and overeating at the actual meal.

Dessert Swaps: Try reducing the sugar in a recipe by ¼ to ½. Now try swapping some or all the remaining sugar with less refined sugars (date paste, maple syrup, honey, coconut sugar). Can you sub all or some of the flours for whole grain or nut versions? (note: I recommend testing these changes in small portions ahead of time, so you aren’t surprised by the results).

Alcohol: If you expect alcohol to be served at the meal, plan ahead for how much you will consume (For me, this is a half a glass of wine or none at all) and commit to stick to it. If you plan to have a drink, have it with your meal. If you are in charge, consider adding a healthy non-alcoholic cocktail or a good non-alcoholic beer to offer guests or offer to bring one if you aren’t in charge.

Swap to Healthier Fats: Swap some or all (depending on the recipe) less healthy fats for olive or avocado oil and/or reduce the amount in the recipe.

Take a Walk: Plan to get anyone who will join you out for a walk after eating. Put the food away, lace up your tennis shoes, and be active together. 

Emotional Component: The food at holiday meals often has ties to emotions and memories. Can you make healthier versions of these dishes without sacrificing that. Some of the swaps above may be the answer.

Enjoy: Part of being healthy is enjoying life and food! Don’t expect this special once a year meal to fit exactly into your typical healthy eating style. You can indulge a little without going overboard. It’s not an all or nothing proposition. If there is a less healthy dish that you must have to make the holiday meal, then have it- just keep portions reasonable. 

Try This: Pick one holiday dish to give a healthy make-over. Give yourself time to test and adjust any changes your’ve made. Your goal is to make it as good, if not better than, the original!

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