Cheat sheet for Holiday Eating
- Debrah Bauer
- Dec 1
- 5 min read
Staying Healthy Through the Holidays
As the holiday season approaches, the air fills with celebration, comfort food, and plenty of opportunities to indulge. While it’s a wonderful time to connect with family and friends, it can also be a season when healthy habits quietly slip away. Between the festive parties, sugary treats, and endless buffets, it’s easy to feel like all your progress goes out the window.
But here’s the good news — staying healthy doesn’t mean missing out on the joy of the holidays. In this issue, we’re focusing on simple, realistic “tiny habits” that can help you maintain balance, feel energized, and avoid the post-holiday slump. You’ll discover:
The holidays are meant to be enjoyed — not survived. Instead of restriction or guilt, small, consistent habits can help you stay balanced and energized while still savoring the season.
Here are five realistic “tiny habits” that can make a big difference:
Start with hydration
Tiny habit: Drink a glass of water before every meal or snack.
Many people confuse thirst for hunger, which can lead to unnecessary snacking. Staying hydrated helps control appetite and supports digestion. If plain water feels boring, add slices of lemon, cucumber, or mint for a refreshing twist instead of reaching for soda or sweetened drinks.
💧 Tip: Aim for about 2–3 liters (8–12 cups) of water daily, depending on your activity level.
Focus on protein and fiber first
Tiny habit: When you build your plate, fill half with vegetables, a quarter with lean protein, and the rest with complex carbohydrates (like quinoa, brown rice, or sweet potatoes).
Protein recommendation: Aim for 1 gram of protein per kilogram of body weight each day (for example, a 70 kg person should aim for around 70 g daily). Good sources include lean meats, fish, eggs, Greek yogurt, beans, lentils, tofu, and nuts.
Fiber recommendation: Women should aim for
about 25 grams and men for about 38 grams of fiber daily. Sources include vegetables, fruits, whole grains, legumes, and seeds.
Why this matters: Protein and fiber both help you feel full longer and prevent blood sugar spikes. They slow digestion, keeping your energy steady and reducing cravings for sugary or highly processed foods. When you’re satisfied with real food, you’re far less likely to overindulge in sweets or snacks later.
Don’t “save calories” for big meals
Skipping meals to “make room” for a big dinner often backfires — it can slow metabolism and lead to overeating later.
Tiny habit: Eat a small protein-rich snack, such as Greek yogurt, a boiled egg, or a handful of nuts, before holiday events. This keeps your blood sugar steady so you can make more mindful food choices when you arrive.
Move a little after meals
Tiny habit: Take a 10-minute walk after dinner (or any meal).
Why it works: Walking after eating helps your muscles use glucose from your meal, reducing blood sugar spikes. It also aids digestion, improves circulation, and can even help regulate appetite for your next meal. Think of it as a mini “reset” for both body and mind — especially helpful after big holiday meals.
Being mindful not restrictive is key:
Tiny habit: Eat sweets slowly, enjoying the flavor and texture.
This approach allows you to truly taste what you’re eating and recognize when you’re satisfied — not stuffed. It turns indulgence into appreciation instead of guilt.
Smart sugar swaps for cooking and baking: If you love to bake, you don’t have to give up sweetness. Try these natural alternatives (in moderation):
·Stevia or monk fruit extract: Very sweet, zero calories, and don’t raise blood sugar.
· Honey or pure maple syrup: Less processed, provide trace nutrients, but still use sparingly.
· Mashed banana or unsweetened applesauce: Ads natural sweetness and moisture while reducing added sugar.
These swaps can help lower your sugar load without sacrificing taste — a simple way to make your favorite recipes a little friendlier for your health.
Most importantly, the holidays are to enjoy and focus on family and friends. Here are some mindsets that can help you have the best of both worlds. 🎁
1. Give yourself permission to enjoy
The fastest way to feel deprived is to tell yourself you can’t have something. Instead, give yourself permission to enjoy favorite holiday foods — just slowly and mindfully. When you savor each bite, you’ll often find that a small portion satisfies you more than an overfilled plate.
Tip: Before eating, pause and think: “What do I really want right now?” Sometimes one homemade cookie or a special dish is more satisfying than a little of everything.
2. Focus on the experience, not just the food
The holidays are about connection — laughter, conversation, and memories — not just what’s on your plate.
Sit down while you eat.
Put your fork down between bites.
Enjoy the company, not just the calories.
Shifting your attention away from food helps you enjoy it more deeply and eat less automatically.
3. Be mindful with alcohol
Alcohol lowers inhibitions and increases appetite — that’s why overeating often happens after a few drinks.
Alternate each alcoholic drink with a glass of water or sparkling water.
Choose lighter options (like wine spritzers) and skip sugary mixers.
4. Pick your “worth it” foods
Not every holiday treat is special — but some are once a year.
Save your indulgence for the foods that truly matter to you (like Grandma’s pie or a family favorite).
Skip the filler foods that you can have anytime (like store-bought cookies or chips).
This way, you can fully enjoy what you love without guilt or excess.
5. Slow down — your brain needs time to catch up
It takes about 20 minutes for your brain to register fullnesIf you slow down, chew well, and enjoy conversation between bites, you’ll feel satisfied sooner and enjoy the food more.
6. Keep some of your normal structure
Even during busy holiday weeks:
Eat balanced breakfasts with protein and fiber.
Stay hydrated.
Move your body daily, even briefly.
Keeping a few healthy anchors helps you feel stable and in control, so occasional indulgence doesn’t throw you off track.
7. Redefine what “treat” means
Remember — “treat” doesn’t always have to mean sugary or heavy. A treat can be:
Cozying up with a friend and tea
A long walk in crisp air
A candlelit dinner at home
A slow morning without rushing
As you celebrate the season, remember health and joy aren’t opposites. It’s a time to slow down and reconnect—with family, friends, and the moments that truly matter.
Ageless Elegant Skin send you warm wishes for Christmas wishing A season of gratitude, togetherness, and joy, while reminding us that health isn’t just about what we eat or how we move, but how we nurture our relationships and spirit.
Remember, staying healthy and enjoying the holidays can go hand in hand. With a little mindfulness and balance, you can welcome the season with energy, confidence, and joy—feeling your best inside and o
Holiday Elegance at Ageless Elegant Skin:
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Ageless Elegant Skin
816-645-0800
7393 W 97th Street
Overland Park Kansas 66212
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