How to Stay Healthy Over the Holiday Season

The average person gains approximately two pounds over the winter holiday season. While two pounds might not seem like a big deal, the real issue is often the decision to take the entire month of December off from your health and wellness routine. It’s perfectly okay to indulge, but skipping your health habits for an entire month can add up. In fact, over the course of twelve years, it’s like taking a whole year off from your health!

Last week, I was interviewed by Rachel Legace from CTV Morning News about eating healthy over the holidays. Here are some of my top tips for keeping your health and wellness on track during the holiday season.

1) Be Mindful of Both Quality and Quantity

While it’s important to enjoy the festive foods, consider both quality and quantity. Aim to fill your plate with fruits, vegetables, fish, beans, legumes, nuts, and seeds. But remember, portion sizes matter! One helpful tip: aim to eat until you’re 80% full, rather than overstuffing yourself to the point of sluggishness. When appetizers are on the menu, grab a plate and serve yourself mindfully instead of continuously snacking.

2) Limit Alcohol Consumption

The World Health Organization recommends limiting alcohol to no more than three drinks per week, as excessive alcohol intake can have negative effects on your health. If you’re attending holiday parties, consider being the designated driver, opting for mocktails, or as a host, offering alcohol-free drink options to your guests!

3) Stay Consistent with Your Wellness Habits

Your usual wellness habits—whether it’s working out, getting enough sleep, meditating, or taking daily steps—are still important during the holidays. Consider going for a family walk after a big meal to keep your body moving. These small habits add up and help you maintain a sense of balance throughout the season.

Healthy Food Swaps to Keep in Mind

Along with mindful eating, there are some simple food swaps to help you stay on track while still enjoying your holiday meals.

Skip Processed Meats

Processed meats like bacon, sandwich meats, and salami are considered carcinogenic by the World Health Organization. As a result, they should be avoided whenever possible. Instead, opt for other healthy protein sources like turkey, chicken, or plant-based alternatives.

Switch Up Your Potatoes

While white potatoes are nutritious, we often load them up with unhealthy toppings like butter, sour cream, cheese, and bacon, which diminish their health benefits. If you’re looking for a healthier alternative, try sweet potatoes. Packed with nutrients and fiber, they make for a satisfying, nutrient-dense option. Plus, they help you feel fuller longer, which can curb overeating. Find my favorite sweet potato recipes below!

Embrace the 80/20 Rule

When it comes to dessert, the 80/20 rule is a helpful guide. The idea is simple: aim for healthy, nutrient-dense foods 80% of the time, and leave 20% for the treats you love (like holiday desserts, pasta, or mashed potatoes). There’s no need to deprive yourself! Enjoy that slice of cake or pie—just make sure to balance it out with some healthy additions, like fresh fruit. The fiber in fruit can help slow the release of sugar from the dessert and enhance the overall experience.

Sweet Potato Recipes You’ll Love

Now that you’re considering adding sweet potatoes to your grocery list, here are a few of my favorite ways to enjoy them.

Roasted Sweet Potatoes

When I’m unsure what to make for dinner, I often start by dicing up a sweet potato. I season it with turmeric and smoked paprika, drizzle with cold-pressed organic olive oil, mix, and spread it out on a baking sheet. After 30 minutes in the oven, I have a simple yet delicious side dish.

I also love this as a base for weekend breakfasts. Just cook up a couple of eggs your favorite way, add half an avocado, and top with salsa for a satisfying, nutrient-packed meal.

Sweet Potato Salad

For a more filling option, try this sweet potato salad. It’s a healthy, crowd-pleasing dish that’s perfect for holiday gatherings or weeknight dinners.

Ingredients:

  • 1 medium sweet potato, diced
  • 1/2 can (398 ml) chickpeas, rinsed and dried
  • 2 cups spinach and arugula salad mix
  • 1 1/2 cups cooked quinoa
  • 1/2 cucumber, diced
  • 1 tbsp hemp seeds
  • 1 tbsp dried cranberries
  • 1/4 cup crumbled goat or sheep feta cheese

For the Dressing:

  • 2 tbsp cold-pressed organic olive oil
  • 1/2 tbsp liquid honey
  • 1 tsp Greek seasoning

Instructions:

  1. Preheat the oven to 350°F. On a sheet pan, combine the diced sweet potato with turmeric, smoked paprika, and olive oil. Roast for 30 minutes, stirring occasionally until tender but not crispy.
  2. With 10 minutes left, add the chickpeas to the pan, ensuring they’re well-dried before placing them on the sheet.
  3. In a large bowl, combine the spinach and arugula mix, cooked quinoa, and cucumber.
  4. Once the sweet potatoes and chickpeas are done, add them to the salad. Top with hemp seeds, cranberries, and feta cheese.
  5. Drizzle with the dressing and toss to combine. Enjoy!

This salad is a delicious, nutrient-packed meal that pairs well with any protein (like salmon or tofu) and makes for a great side dish or light main course.

Final Thoughts

The holidays are a time to indulge, but with a few mindful choices, you can enjoy delicious meals while still staying healthy. Remember the 80/20 rule, make nutritious swaps where possible, and don’t forget to maintain your wellness habits.

If you enjoyed these tips and want more healthy recipes and wellness advice, be sure to sign up for my weekly newsletter here. Or, join the Best You Membership to connect with a supportive community dedicated to living their healthiest lives here.