7 Tips How to Make Your Holiday Menu Healthier

Written by Rashida Ruwa on November 30, 2022

Fact checked by Ievgeniia Dobrynina

Fact checked by Ievgeniia Dobrynina

Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.

The Unimeal team works to give you the most accurate and up-to-date information. All texts are reviewed by a panel of experts and editors and updated according to the latest research. Only evidenced-based and verified sources of leading medical publications and universities get into the article materials.

We know that healthy eating doesn't have to mean bland eating, but we also understand that sometimes it can be hard to know where to start. So, start small, and work your way up. Try one tip at a time, and see how long it takes before you feel like you've got the hang of it. Once you do? You'll be set for life.

Is it just us, or does the holiday season seem to start earlier and earlier each year? As much as we love the joy and spirit of the holidays, there's no denying that they can be stressful for many people. Between shopping for gifts and attending parties, it's easy to forget about what matters most: your health.

Fortunately, you can do some simple things this holiday season to ensure that you eat well throughout December and beyond! Here are 7 tips for making your holiday menu healthier:

1. Eat less sugar

It's true that sugar makes everything taste better, but too much of it can make you gain unnecessary calories and spike your blood sugar. That will leave you feeling sluggish. We know it can be challenging to reduce sugar intake, especially when you're at an event or party with many desserts available, but it's possible. So, here are some ways you can cut down on those sweet treats:

• Choose healthier options like fruit skewers or sugar-free candies instead of indulging in the traditional chocolate chip cookies and gingerbread men.
• Skip the desserts at parties and dinners and opt for fruits instead.
• Try replacing white sugar with healthier alternatives like honey or maple syrup.
• Use fruit juices (especially orange juice) instead of white sugar in your baking recipes.
• Don't buy sugary treats; pick up some fruit or nuts for yourself.
• Try using other ingredients, such as bananas, in place of some sugar in your recipes.

2. Choose whole foods over processed foods

Whole foods are unprocessed foods that haven't been stripped of any nutrients or fiber. Examples include vegetables, fruits, whole grains, nuts, seeds, and anything naturally grown and not manufactured. Whereas processed foods are those that have had their nutritional value stripped away in the name of convenience, these foods are usually high in added sugars, unhealthy fats, and sodium, plus, they're also usually higher in calories per serving than whole foods.

While they might taste good at first glance, eating them for a long time can lead to weight gain and other health problems down the line. 

3. Eat enough protein-rich foods

Protein is essential for maintaining your body's healthy functions and building new muscle tissue. It's also important for satiety and providing energy. If you're going to be eating a lot of holiday sweets, you'll want to make sure that you have plenty of high-protein foods on hand to prevent overeating, so it's a great idea to include them in your meals throughout the day. Some great protein sources include:

• poultry (chicken breast and turkey breast)
• lean beef (sirloin steak and flank steak)
• fish (salmon and tuna)
• eggs cooked in any way possible
• beans (black or kidney)
• lentils
• tofu

You can also try adding nuts or seeds into your morning cereal or yogurt for a protein boost first thing in the morning.

4. Think about portion control

The holiday season is a time of year when it's easy to overindulge. After all, there are so many delicious foods to choose from. But it's important to remember that just because something tastes good doesn't mean you should eat the whole thing.

Portion control is key for enjoying all the holiday treats and feeling comfortable eating what you want, leaving you feeling satisfied and energized. The easiest way to do this is by using smaller plates and glasses.

5. Enjoy a decadent dessert occasionally

The holidays are known for food and lots of it. But that doesn't mean that you need to overindulge every day. It is okay to treat yourself to something extra special once in a while but just make sure it's worth it.

For example, consider having a slice of pie at Thanksgiving dinner rather than two slices. Or if you're hosting a party, offer guests dessert options lower in sugar content, like fruit-based desserts, try fruit salad or pies made with berries instead of cookies and brownies. You'll still get that sweet taste without consuming too much sugar.

6. Eat more vegetables and fruits

Holiday meals often feature rich dishes with lots of butter and cream sauces. While delicious, these foods can leave you feeling sluggish and bloated after a meal. Try replacing some of those ingredients with low-calorie vegetables, such as carrots, zucchini noodles, and some fruits instead.

 Here are some great ideas for ways to sneak more veggies and fruits into your meals: 

• If you are always in a hurry with little time to make breakfast, try drinking a vegetable or fruit smoothie in the morning before heading out to work.
• Don't be afraid to add a side salad to your meal. It's another good way to get more greens into your diet.
• Be creative in cooking your favorite veggies to make vegetables more appealing, you can roast them with olive oil instead of using butter or margarine or serve them raw in salads or as crudités with hummus instead of ranch dressing.
• Use veggies as "bun" replacements in sandwiches or burgers by topping them with lean meat and cheese instead of bread, like lettuce wrap turkey burgers. 
• Add more fiber-rich veggies like sweet potato or beans instead of cream or milk in soups or stews.
• Make a salad with your favorite fruits and nuts or seeds like walnuts and almonds. You can add a little lime juice for extra flavor if you wish.

7. Stay moderate on the alcohol 

You know that feeling when you wake up on New Year's Day and realize that you had just a little too much to drink? That's not only because it was the holidays but also because the alcohol consumption was so extreme.

Alcohol has calories, and too much alcohol consumption can lead to unnecessary calorie gain. You can limit your intake by looking for low-calorie options like sparkling water with lemon or lime juice instead of soda or tonic.

If you're having wine or beer with dinner, try drinking a glass of water between each alcoholic drink to stay hydrated while limiting your alcohol intake. Enjoy yourself but remember moderation.

Wrapping it Up

We know that healthy eating doesn't have to mean bland eating, but we also understand that sometimes it can be hard to know where to start. So, start small, and work your way up. Try one tip at a time, and see how long it takes before you feel like you've got the hang of it. Once you do? You'll be set for life.