Healthy Eating Over the Holidays: A Balanced Approach

The holidays are a wonderful time for enjoying tasty meals and celebrating with loved ones. Encouraging us to embrace the celebrations with a sense of mindfulness and balance, Robert Fineberg, MD, DABOM reminds us, “Enjoy the holidays and all the food that is to offer, but do it reasonably and be mindful about portion sizes and proportions of food.” As a board-certified family practitioner specializing in Obesity Medicine at Boulder Creek Family Medicine, Dr. Fineberg brings a wealth of experience and a compassionate approach to his patients’ health. With a commitment to helping individuals live their healthiest lives, Dr. Fineberg understands that food plays a vital role in fostering connections and creating joyful memories during the holidays.  

Embrace Mindful Eating 

Mindful eating involves paying full attention to our food—its colors, textures, and flavors—while listening to our hunger and fullness cues.  

“By savoring every bite, we enhance our satisfaction and make healthier choices throughout the holidays,” says Dr. Fineberg, focusing on the sensations of food, which can increase enjoyment and lead to greater satiety. 

Portion Control and Food Choices 

It is important to have a varied diet that includes fruits, vegetables, whole grains, and lean proteins while limiting saturated fats, sugars, and salt. Dr. Fineberg suggests starting meals with higher-protein and fiber foods—such as vegetables and lean meats—which can help you feel fuller for longer. Foods rich in protein and fiber provide greater satisfaction compared to carbohydrate-heavy options. 

• Prioritize Vegetables and Lean Proteins: Filling your plate with vegetables and lean meats allows you to enjoy the more indulgent side dishes later. 
• Limit Unhealthy Ingredients: Keep your total fat intake below 30% of what you eat and drink in a day. Choose healthy fats — like those from nuts and olive oil—instead of unhealthy fats—like those from fried foods and butter. Try to limit added sugars to less than 10% of your daily intake, with 5% or less being the goal (Source: World Health Organization). 

Healthy Holiday Food Swaps 

To make healthier choices during the holiday season, consider these smart food swaps suggested by Registered Dietitian Nutritionist (RDN), Michelle MacDonald.  

Michelle MacDonald, RDN practices privately in Boulder and is currently dedicated to helping Boulder Heart patients lower cholesterol, improve blood sugar, manage weight and more. These substitutions can help you stay on track without sacrificing flavor: 

• Butter Alternatives: Swap butter for heart-healthy oils like canola or extra-virgin olive oil in recipes for cakes, cookies, and quick breads. 
• Colorful Sides: Instead of white dinner rolls or heavy potato dishes, fill your plate with vibrant vegetables like roasted squash, brussels sprouts, or green beans. 
• Healthier Charcuterie Boards: Create a charcuterie board featuring vegetables, hummus, and smoked salmon instead of cured meats and cheeses, complemented by hearty seeded crackers. 
• Simple Sweets: Satisfy your sweet tooth with dark chocolate bark made from nuts and seeds or baked apples with cinnamon rather than cookies or cakes. 
• Refreshing Drinks: Opt for sparkling water with a splash of fruit juice or herbal teas over sugary beverages. 

Summary of Tips for Healthy Holiday Eating 

1. Embrace Mindful Eating: Focus on the colors, textures, and flavors of your food. Listen to your hunger and fullness cues to enhance satisfaction. 
2. Practice Portion Control: Fill your plate with a variety of fruits, vegetables, whole grains, and lean proteins while being mindful of portion sizes. 
3. Prioritize Vegetables and Lean Proteins: Start your meals with vegetables and lean meats to help you feel fuller and enjoy indulgent side dishes later. 
4. Limit Unhealthy Ingredients: Keep total fat intake below 30% of total energy and aim to limit free sugars to less than 10% (5% for added health benefits). 
5. Make Healthy Swaps: Consider substitutions throughout your meals, like swapping butter for heart-healthy olive oil where possible. 

The holiday season demonstrates how food can bring us closer, building traditions and creating lasting memories over mealtime. By following Dr. Fineberg’s advice, along with incorporating practical food swaps from Michelle MacDonald, RDN, you can savor holiday meals mindfully while maintaining a healthy balance. With the right approach, the holiday season can be a time of both joy and health. 

Source: Boulder Community Health