The holidays are a time for celebration, family, and of course, delicious food.
However, the festive table often brings an uninvited guest: weight gain.
But this year, you can enjoy every bite without sacrificing your health & weight management goals.
Here’s how to create a holiday feast that feels indulgent yet supports your wellness journey:
Start with the Stars
Center your plate on flavorful proteins and vibrant veggies.
Opt for roasted turkey, baked salmon, or a hearty lentil loaf. Pair these with roasted Brussels sprouts, carrots, or a winter salad for a meal that’s as nutritious as it is festive.
As a guide, aim for 1/3- 1/2 of your plate to be covered with colorful vegetables and fruit, 1/4 of your plate should hold healthy grains and legumes, and the rest should be healthy protein of your choice.
Always eat protein as your go-to first, especially if you’re hungry. This will help to balance your mood and blood sugar, and keep you energized, and prevent sugar and carb cravings.
The goal is 20-30 grams of healthy protein, 3 times a day, with each meal.
Whereas eating carbs or sugar first will result in the all too well known carb/sugar crash, then your energy plummets , you blood sugar drops and you are craving more carbs before you know it.
These choices provide steady energy throughout the day and make your plate look as beautiful as it tastes.
Lighten Up the Classics
Love mashed potatoes? Swap heavy cream for roasted garlic and Greek yogurt for a creamy, guilt-free alternative.
Craving sweet yams? Try twice-baked sweet potatoes instead. Roast, scoop, and mash sweet potatoes with Greek yogurt, cinnamon, and a drizzle of maple syrup. Spoon the mixture back into the skins, top with chopped pecans, and bake. It’s a healthier twist that doesn’t compromise on flavor.
Small changes like these keep your meal comforting without overloading on calories.
Portion Wisely, Not Perfectly
It’s all about balance, not restriction. Serve yourself a little of everything you truly enjoy. Relish the flavors in smaller portions so you can savor each bite without feeling stuffed.
Sip Smarter
Alcohol is just empty calories, and it can really add up. Alcohol is also a major cause of weight gain around the middle, or belly fat.
Opt for sparkling mineral water, an alcohol-free beverage or a holiday mock-tail.
Skip the urge to get that holiday coffee beverage, loaded with high fructose corn sugar, additives and high fat cream. Go for a freshly brewed coffee, latte or cappuccino.
And lastly, avoid sugary punches and choose infused water, herbal tea, or sparkling water with fresh fruit. These options keep you hydrated and help you avoid a sugar crash. Plus, they look festive in your glass!
Save Room for Joy
Desserts don’t have to be off-limits. Decide what’s more important to you—enjoying that special treat or staying closer to your health goals.
There’s no wrong answer here; the holidays are about finding your personal balance. Enjoy a taste of your favorite Christmas cookies, pie or holiday dessert, and take time to savor it.
Celebrate Mindfully
The holidays are meant to be enjoyed. By making thoughtful choices, you can indulge while honoring your goals. Whether it’s swapping ingredients or savoring smaller portions, each decision is a step toward balance.
Let this season be one of celebration and wellness!
Here’s to a holiday filled with joy, flavor, and self-care.
Much love,
Dr. Helene
P.S. Small, thoughtful changes can make all the difference in how you feel after your holiday feast.
And feeling amazing? That’s the best gift of all.
Download Dr. Helene’s Mindful Eating Guide