Treat Yourself, Mindfully

HOW TO KEEP BALANCED EATING HABITS ALL SEASON LONG

The holidays bring an abundance of joy, family gatherings, and of course, delicious food. From festive parties to home-cooked feasts, it’s a season fi lled with indulgence at every turn. While it’s tempting to let healthy routines slide, it is possible to enjoy the flavors of the season without starting the new year feeling sluggish. With a few mindful strategies, you can savor holiday traditions and stay on track with your wellness goals.

START WITH A BALANCED PLATE

When filling your plate at a holiday gathering, think balance first. Begin with vegetables or salad to add fiber and color, then include a source of lean protein. From there, choose a few favorite holiday sides and a small dessert. This method allows you to enjoy seasonal favorites without going overboard.

STAY HYDRATED

Amid the toasts and festive drinks, it’s easy to forget about water. Dehydration often disguises itself as hunger, which can lead to unnecessary snacking. Keep a water bottle nearby and alternate a glass of water between cocktails or celebratory beverages.

DON’T SKIP MEALS

It can be tempting to “save up” for a big dinner by skipping breakfast or lunch. That strategy usually backfi res. Arriving at a holiday gathering overly hungry makes it harder to make mindful choices.

Instead, eat balanced meals throughout the day such as eggs and avocado toast in the morning or a hearty salad at lunch so you feel steady and satisfied.

PRACTICE MINDFUL INDULGENCE

Part of the holiday joy comes from savoring special dishes that only appear once a year. Instead of piling your plate high with everything, take smaller portions of the foods that mean the most to you. Slow down, enjoy the flavors, and listen to your body’s cues.

MOVE YOUR BODY

Healthy habits extend beyond the table. A family walk after dinner, a quick yoga session, or even dancing in the living room keeps energy levels high and digestion moving smoothly.

GIVE YOURSELF GRACE

Finally, remember that one indulgent meal does not undo your overall healthy lifestyle. The holidays are meant to be enjoyed. If you go a little overboard, simply reset at the next meal rather than dwelling on it.

Smart Swaps for the Holiday Table

• Use Greek yogurt instead of heavy cream in mashed potatoes for a lighter, protein-packed version.

• Replace half the butter in baked goods with applesauce or mashed banana to reduce fat and add natural sweetness.

• Mix wild rice or quinoa into stuffing for extra fiber and a nutty flavor.

• Serve desserts in mini portions or use smaller plates to keep indulgences satisfying without excess.

• Choose sparkling water with a splash of cranberry juice or citrus slices for a festive, low-sugar alternative to cocktails or sodas.