Have Your Cake and Eat It Too: A Guide to Healthy Eating During the Holiday Season

Believe it or not, you can enjoy holiday treats while maintaining a healthy diet. From turkey to tiramisu, collards to cherry pie, a few mindful choices can help you savor the season’s best flavors without compromising your wellbeing.

Practice Portion Control

Holiday spreads are a feast for the senses—aromas wafting from the kitchen, colorful dishes glistening on the table. It’s easy to “eat with your eyes,” but portion control is key to staying balanced.

Use your hand as a simple guide: a serving of any one food should be about the size of your fist. Some suggest dividing your plate into quarters, but since most holiday meals include more than four dishes, try dividing based on how many items you’re enjoying instead.

For reference, adults generally need 2–3 cups of vegetables, 1½–2 cups of fruit, 3 cups of low-fat dairy, 5–8 ounces of grains, and 5–6½ ounces of protein daily. Keeping these proportions in mind will help you enjoy your favorites without overdoing it.

There’s No Medal for Finishing First (or Eating the Most)

Put the shovel down and grab a smaller spoon. Many people subconsciously choose larger utensils—or use their appetite to justify them. Eating slower with smaller silverware helps your body recognize fullness cues, promotes better digestion, and naturally limits how much you eat. Smaller bites also make digestion smoother, reducing bloating and gastric discomfort later.

Don’t Hibernate

Heavy meals can leave us feeling sleepy, but resist the urge to nap right after dinner. Instead, take a walk, play a game, or enjoy conversation for at least 2–3 hours before lying down. Gentle movement helps your body process food efficiently, reducing the likelihood of heartburn, indigestion, and other post-meal discomforts.

With a little mindfulness, you can truly have your cake and eat it too—enjoying every bite of the holidays while keeping your health in balance.

Healthy Eating Guide (Free Download)