Expert Guidance for Healthy Eating During the Holidays

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The holiday season often brings an abundance of food and traditions that evoke cherished memories. For individuals focused on weight management, including those taking weight loss medications, preparing for or recovering from weight loss surgery, this time of year can present unique challenges.

“The holidays can be stressful for everyone, but especially for those working on managing their weight. Having a plan will help you stay on track and still enjoy the season,” explains Christina Nelson, ARNP, with Overlake Clinics Weight Loss Services. 

Make It Special

Food is often a symbol of love and tradition. Choose dishes that feel special but are lower in fat and sugar. Such thoughtful alternatives can make celebrations meaningful without compromising health. For example, a friend who is recovering from weight-loss surgery would appreciate your gesture of preparing sugar-free cranberry gelatin — a simple act that can make the holiday feel inclusive.

Stick to a Schedule

Even during the holidays, it’s important to maintain your schedule for eating. Skipping meals can lead to overeating later and increase the likelihood of stress-related eating, which often involves less nutritious choices.

Savor Each Bite

Mindful eating is key. Take time to chew slowly and focus on each bite. You’ll be more aware of feeling satisfied and less likely to overeat. 

Choose Quality Over Quantity

Use a smaller dinner plate no larger than 9 inches and fill it only once. Smaller portions of your favorite holiday foods is a great way to enjoy traditions without feeling deprived.

Enjoy the Season

Remember, the holidays are about more than food. When you focus on things besides eating, you can discover new joys, such as spending time with loved ones and creating meaningful experiences.