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5 Tips for Healthier Holiday Eating 

During the holidays, many of us gather with family and friends and enjoy some of our favorite foods. And that’s a great thing. 

You can enjoy the festivities while still avoiding the one to two pounds that Americans gain, on average, during the holidays. While this is less than many people would expect, research shows we often don’t lose that weight, so it adds up over the years. 

BCBSRI dietitian Gayle Maloney offers these tips for helping you stay healthy during the holidays.

  1. Don’t skip meals. 
    Be sure to eat foods that have lots of fiber, such as fruits, vegetables, and whole grains. These foods will help you stay full but are also lower in calories.
  2. Use smaller plates.
    Smaller plates can help with proper portion sizes. It’s a good idea to fill your plate with healthy foods such as vegetables and salad before going to the main dishes and desserts. Before you go back for more food, wait 10 to 15 minutes to make sure that you’re actually hungry. 
  3. Let yourself indulge a little. 
    You want to eat healthy, but that doesn’t mean denying yourself some of your holiday favorites. Just eat them in moderation. Take a small piece of cake or a few chips and really savor every bite. Research shows that the first few bites of a food taste the best, so a small treat may be the best way to go.
  4. Try not to drink your calories. 
    It’s easy to forget that drinks can add a lot of empty calories to your total for the day. Start off with a calorie-free, non-alcoholic drink.
  5. Put less focus on food. 
    Although food is usually available in abundance at holiday parties, it doesn’t need to be the focus of your time. Relax with your family and friends by catching up, playing games, and even going for a post-meal walk.

Need help with your health?

If you’d like help with meal planning, losing weight, or managing a health condition, a BCBSRI Care Coordinator can help. Your dedicated Care Coordinator is a health professional who will work with you to create a care plan and help you on the path to a healthier life. You can take advantage of our Care Coordination Program at no additional cost through your BCBSRI health plan.*

You can get in touch with a Care Coordinator by:

*Care Coordination is not available for Plan 65 members.