Healthy Holiday Strategies

December 5, 2025
sangria

People often worry about weight gain over the holidays.
In reality, the average holiday weight gain is only about ½ to 2 pounds, which is minimal. The concern is that this weight may not be lost from year to year and can accumulate over time. If you are following a weight-loss plan, a reasonable holiday goal is to maintain your weight.

The holiday season is centered around food, with gatherings and parties from Thanksgiving through New Year’s. Many traditional holiday foods and treats are high in sugar, fat, and calories.

CALORIES IN A TYPICAL HOLIDAY MEAL

  • Turkey (6 oz with skin: 4 oz dark, 2 oz white) = 299 calories
  • Stuffing, ½ cup = 230 calories
  • Dinner roll with butter = 210 calories
  • Mashed potatoes with butter and gravy, ½ cup = 220 calories
  • Candied sweet potatoes with marshmallows, ½ cup = 160 calories
  • Green bean casserole, 2/3 cup = 145 calories
  • Cranberry sauce, ¼ cup = 105 calories
  • Macaroni and cheese, ½ cup = 155 calories
  • Pecan pie (1/8 pie) with whipped cream = 600 calories

Total without seconds = 2,124 calories!


Holiday schedules can be disrupted, stress may increase, and sleep may be affected, making it harder to maintain healthy eating and activity habits. Try these strategies to stay on track:

Tips for Parties and Gatherings

Plan ahead

  • Set realistic goals and give yourself grace.
  • Visualize your options and any obstacles.
  • Ask a friend or family member for support if needed.

Stay active

  • Continue your regular activity routine as much as possible.
  • Consider taking a walk with another guest after the meal.

Don’t skip meals

  • Eat balanced meals with carbohydrates, protein, and fat before the event.
  • Skipping meals or “banking” calories often leads to overeating.

Avoid temptation

  • Move away from the food table after eating and focus on socializing.

  • Don’t overeat to please others—stop when you are satisfied.

Fill half your plate with fruits and vegetables

  • They provide fiber to help you feel full.
  • They are nutrient-dense and low in calories and fat.

Eat mindfully and in moderation

  • Slow down and savor your food.
  • Enjoy the foods you love and skip ones you don’t.
  • Choose one high-calorie side dish and one dessert—enjoy without guilt.

Go easy on alcohol

  • Alcohol and mixers add extra calories without nutrients.
  • Drinking can lower inhibitions and increase overeating.

Tips for Hosting Parties and Gatherings

Limit choices

  • People tend to eat more when offered more variety.
  • Offer only one high-calorie dish and one dessert.

Offer more fruit- and vegetable-based options

  • Be creative and try new recipes.

Offer delicious non-alcoholic drinks

  • Flavored seltzers, water with fruit, or diet sodas are great options.
  • Try making a festive mocktail.

Plan activities to shift focus from food

  • Games bring people together.
  • Group walks or holiday caroling are fun ways to stay active.

 

sangria

Refreshing Winter Mocktail 
No-Sugar Added Sangria Mocktail (adapted from EatingWell.com)

Ingredients

  • 1 orange, halved and sliced ¼-inch thick
  • 1 small apple, halved, cored, and sliced ¼-inch thick
  • 1 large lemon, sliced ¼-inch thick
  • 4 (4-inch) fresh rosemary sprigs, plus more for garnish
  • 3½ cups 100% pomegranate juice or low-sugar cranberry juice
  • ½ cup 100% orange juice
  • 2 (12-ounce) cans unsweetened berry-flavored seltzer
  • Ice, for serving

Directions

  1. Remove any seeds from fruit slices. Combine orange, apple, lemon, and 4 rosemary sprigs in a large pitcher; gently muddle with a wooden spoon until the fruit releases juice, about 30 seconds. Stir in pomegranate/cranberry juice and orange juice. Refrigerate uncovered for 1–12 hours.
  2. Just before serving, stir in seltzer. Serve over ice and garnish with rosemary sprigs, if desired.