Surviving the Holiday Food Season: 5 Tips for Healthy Eating

By November 8, 2018December 18th, 2018Well-being
Family enjoying a healthy holiday meal

‘Tis the season for friends and family, fun, and lots of food! Temptation is everywhere, so it’s easy to splurge and overeat. On average, Americans gain approximately one to two pounds during the holiday season. But, you don’t need to wait until the New Year to lose the weight — just a few tweaks can help you avoid holiday weight gain.

We talked with registered dietitian and certified personal trainer John Rickards, and he gave us these five tips for getting through the holiday season without gaining a pound (no deprivation required!):

  1. Choose wisely. With delicious holiday sweets, such as sugar cookies, chocolates, and pies all around, you may feel it’s difficult to avoid temptation. But that’s okay — just choose wisely. Save your splurge for your favorite foods and keep portion control in mind. That way, you’ll satisfy your craving and prevent binge-eating later on. For example, you may want to pass on the donuts your coworker brought in and instead wait for one of your mom’s pecan rolls that she makes once a year.
  2. Plan ahead. If you have an upcoming holiday breakfast, lunch, or dinner, find out what will be served or check out the menu beforehand for healthier options. Try to fill up on veggies, fruit, and lean protein so you won’t be as tempted when it’s time for dessert or savory seconds.
  3. When it comes to exercise, something is always better than nothing. We’ve all been there. We want to put in a solid hour at the gym or go for a stress-relieving run, but we just don’t have the time so we skip the workout altogether. But every little bit counts, so try to stay at least a little bit active. Set a timer for 20 minutes and do some easy at-home exercises — sit-ups, push-ups, jumping jacks, running in place, and stair-climbing. Schedule workouts on your calendar for times that suit your schedule, preferably before you come home from work. When it’s dark and cold outside, it can be tough to get motivated to do anything! You can also try to schedule some calorie-burning activities with your family — like ice skating at the Blue Cross River Rink, bowling, or jumping at an indoor trampoline park.
  4. Separate appetite from hunger. Appetite is the desire to eat, while hunger is the physical need to eat. To recognize and stop emotional eating, think about why you have a strong urge to eat something. Are you stressed? Are you tired? Did you skip breakfast or not have enough protein in your last meal? Are you reaching for candy because there is a candy dish within three feet of your desk? Once you figure it out, it’s easier to find a healthy solution. (Hint: Move the candy dish!)
  5. Drinks count as food too. Hot cocoa, peppermint mocha, wine, champagne, eggnog — the list of holiday beverages goes on and on. But remember, drinks can have a lot of sugar (and 400+ calories), so include them when thinking about your holiday nutrition. And just like with food, it’s okay to splurge once in a while, but it’s much easier to cut sugary drinks out of your diet. Sugar is addictive, so the more you eat or drink, the more you want. And while sugar may give you an immediate boost, its long-term effects only make you feel more sluggish.

Avoid holiday weight gain with the gift of better nutrition

It’s not always easy fighting temptation on your own. If you’re an IBX member, chances are you’re covered for six free annual visits with a registered dietitian who can help you come up with a healthy meal plan and stick to it — even during the busy and stressful holiday season. Check to see if your plan covers nutrition counseling. If you hurry, you can get some of these visits in before the end of the year, and you’ll have another six to use in 2019.

To find a participating registered dietitian, primary care provider, or another network provider, Independence Blue Cross members can search our Provider Finder Tool.


Susan Rossman

About Susan Rossman

Does writing count as exercise? Then my fingers are in great shape! As a senior copywriter at IBX, I've learned a lot about how health insurance works and how it can help me stay healthy. My goal is to share this knowledge with others in a fun and engaging way.