Cómo comer sano durante las fiestas: 9 consejos para ayudarle a saborear la temporada

The holidays bring so much joy—and so many tempting treats. From a peppermint mocha topped with whipped cream at your favorite coffee shop to a plate of buttery sugar cookies at holiday parties, it’s easy to wonder how you can enjoy the season without feeling like you’re going off track with your health goals.

Here’s the good news: You don’t have to choose between celebrating and staying healthy. With a few simple swaps and realistic tips, you can savor the holiday drinks and foods while still feeling your best. Let’s take a closer look at how.

9 realistic tips to eat healthier during the holidays

With so many holiday parties, family gatherings and special meals on the calendar, it can feel overwhelming to stay on track. But healthy eating during the holidays doesn’t mean saying no to your favorite festive dessert or side dish. Here are 9 realistic tips that can help you enjoy the season while staying on top of your health goals.

1. Stay hydrated and choose drinks wisely

Over the course of the holiday season, liquid calories can add up. The good news? Small changes can make a big difference, and you can still enjoy the flavors you love.

Here are a few ways to make your favorite holiday drinks healthier:

• Reduce the amount of sugar by using fewer pumps of syrup, or try adding cinnamon, vanilla extract or a splash of peppermint extract to your coffee for flavor.
• Substitute whole milk with skim milk or a milk alternative, such as almond milk, in your coffee to lower calories and fat.
• Swap the whipped cream topping with steamed foam to still get a creamy texture without any extra sugar or fat.
• Stick to calorie-free drinks like water, tea or seltzer and limit high-calorie festive drinks including, alcoholic beverages.

If you choose to drink alcohol, do so in moderation—no more than two drinks per day for men, no more than one for women. Alternate each alcoholic drink with a glass of water.

2. Eat your usual meals

On the day of a holiday event or gathering, eat your usual meals and add a small, healthy snack before you go, such as an apple with peanut butter or a handful of nuts. Skipping meals to save up calories may lead to overeating and can make you feel sluggish and hungrier before the event itself.

3. Watch your portions

Portion control is key to enjoying holiday foods. Try using a smaller plate, such as a salad or dessert plate, and connect with hunger cues before going up for seconds.

4. Fill up on fiber-rich foods

Prioritize filling your plate with fiber-rich options—like fruit and vegetables (raw choices are a bonus!)—to help satisfy hunger with fewer calories.

5. Plan for your favorite holiday foods

Before you arrive at a party or sit down for a meal, think about which holiday foods or drinks you really look forward to each year. Is it your aunt’s famous stuffing? Homemade pie? A festive latte? Choose a few favorites to allow yourself to enjoy. Eat them slowly and take the time to really taste and experience each holiday favorite.

6. Allow yourself to enjoy a sweet

Give yourself permission to enjoy sweets throughout the holiday season—whether that’s a cookie, a small slice of pie or a holiday drink. Pair it with healthier choices throughout the day, like fruits, vegetables or lean protein, or even a comfortable digestible walk. This is a great way to balance and not fill up on empty calories.

7. Eat until you're satisfied, not stuffed

Eat slowly and check your fullness levels while you're eating. Ask yourself: Am I still hungry, or am I satisfied? It takes about 20 minutes for your brain to register that you’re full, so eating slowly can help. Remember, feeling satisfied is different from feeling stuffed—and leftovers mean you can still enjoy your favorites again tomorrow.

8. If you overeat, show yourself some kindness

It happens to everyone during the holidays, and it’s completely okay. Don’t skip your next meal to “make up for it”—that often backfires. Instead, return to your regular eating routine with your next meal, focusing on balanced, nourishing foods. Add some movement you enjoy, like a walk or a dance session in your living room. Remind yourself, one indulgent meal won’t derail your health goals.

9. Schedule a post-meal walk with loved ones

After a big holiday meal, suggest a 15- to 30-minute walk around the neighborhood. This can create quality time with family and friends. Make it fun by inviting kids along and model healthy habits and making memories at the same time.

Healthy swaps for your favorite holiday recipes

Here are a few simple ways to modify your holiday recipes:

• Offer unsweetened, flavored beverages and hydrate with water
• Cook with skinless white meat as a lower-fat choice than dark meat
• Limit gravy and cream sauce to just enough for taste
• Serve foods like baked potatoes, yams and steamed vegetables without added fat or sugar. Instead, try experimenting with spices to add flavor.
• Substitute evaporated skim milk or plain low-fat yogurt for cream and sour cream
• Use less sugar in baked treats by adding pureed fruit for natural sweetness
• Limit dessert choices to one or two items and cut into smaller portions

The bottom line: You can still enjoy holiday drinks and foods this season. The key is balance—savor your favorite festive choices in moderation, try healthier versions when you can and remember that one day of indulgences won’t derail your health goals. If you’re looking for more personalized guidance on navigating holiday eating and drinking, talk with your primary care provider or connect with a registered dietitian.

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