The holidays are coming, and that means plenty of time with friends, family, celebrations and of course, food! Food and drinks are an important part of how we connect and celebrate the season. From festive dinners to dessert tables and late-night gatherings, it’s easy to get caught up in the joy of the moment and just as easy to let healthy habits slide.

As a physician who also enjoys good food and company, staying healthy during the holidays is about balance, not restriction. The goal is to feel good, enjoy yourself, and start the new year without feeling like you need to “reset.” Here are some practical strategies that help me and can help you stay healthy and energized during the holiday season.

5 Steps for a Healthy Holiday
1. Practice Portion Control Without Depriving Yourself

The holidays are a time to enjoy special dishes, not avoid them. The key is to be mindful of portion sizes. Start with smaller servings and savor each bite before deciding on seconds. A balanced plate can help maintain a sense of control without feeling restricted. Slowing down while eating also helps your body recognize fullness.

2. Keep Moving and Make Activity Part of the Celebration

Even with packed schedules, staying active can make a big difference. Simple habits, such as taking a walk after meals, using the stairs instead of the elevator, or joining family for outdoor games, can help offset extra calories and reduce stress. Exercise doesn’t have to mean a full gym session; any movement counts. Building activity into your routine helps maintain energy, support digestion and keep your metabolism steady throughout the season.

3. Stay Hydrated and Be Mindful of Beverages

Holiday drinks like eggnog, cocktails and sweet punches can be high in sugar and calories. It helps to alternate these with water or sparkling water and to pace alcoholic beverages. Staying hydrated also reduces fatigue and helps manage appetite. Making water your main drink choice during gatherings can have a surprising impact on overall wellness.

4. Don’t Skip Meals to “Save Up” for a Feast

Skipping meals in anticipation of a big dinner often leads to overeating later. Instead, eat balanced meals throughout the day that include protein, fiber and healthy fats to keep blood sugar stable and hunger in check. Having a light, nutritious snack before heading to a party can prevent overindulgence once you arrive.

5. Plan Ahead and Stay Flexible

A little planning goes a long way. Bringing a healthy dish to gatherings ensures there’s always a nourishing option on the table. It’s also helpful to identify a few “non-negotiables,” like keeping up with hydration or squeezing in short walks. Most importantly, give yourself permission to enjoy the holidays. One meal won’t undo your healthy habits, and one salad won’t fix everything. What matters most is consistency and balance.

Special Health Considerations During the Holidays

For those managing chronic medical conditions, the holidays can bring unique challenges. Awareness and moderation can help you stay healthy while still enjoying the season. If you have any of the below health conditions, keep these tips in mind:

1. Hypertension (High Blood Pressure)

Many holiday foods are packed with hidden sodium, especially canned, processed or restaurant-prepared items. Excess salt can raise blood pressure and cause fluid retention. Try to limit added salt, choose fresh ingredients when possible and season foods with herbs, spices or citrus instead. Taste food before salting and read nutrition labels when available.

2. Diabetes

Festive meals often include carb-heavy dishes and sweet desserts. Monitoring carbohydrate intake and keeping track of blood glucose regularly are key. If you’re uncertain about a food, check its “glycemic index” to see how it may affect blood sugar levels. For people with diabetes, staying hydrated with water and keeping consistent meal timing can help prevent spikes and dips. Those using insulin or oral medications should speak with their health care provider about any needed adjustments during this time.

3. Congestive Heart Failure (CHF)

Holiday meals and beverages can have large amounts of salt and fluid. Keeping close track of both can help prevent fluid buildup. For congestive heart failure patients, monitoring daily weight is also important. A sudden increase of more than two to three pounds in a short period could signal water retention. Contact a health care provider if this happens, as medication adjustments may be needed.

4. High Cholesterol

Rich foods and desserts are abundant during the holidays, often containing saturated fats and butter. If you have high cholesterol, choose lean proteins like turkey or fish, incorporate fiber from vegetables and whole grains and limit fried or creamy foods. Small substitutions, such as using olive oil instead of butter or opting for baked instead of fried, can make a big difference for heart health.

The holidays are meant to be enjoyed. With a little mindfulness, they can be both joyful and healthy. Eating balanced meals, staying active and paying attention to your body’s signals go a long way toward keeping you well through the season. Health isn’t about restriction; it’s about making choices that allow you to celebrate and feel your best well into the new year.

Next Steps and Resources:

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.