Here are some Health-ful tips to help keep you happy, healthy and dane this Holiday Season!

Health-ful Holiday Tips

Pick Your “Worth It” Foods

You don’t have to avoid everything—just be intentional.

• Choose 1–2 favorite holiday treats (like stuffing or a specific dessert) and enjoy them mindfully.
• Skip the items you don’t truly love.

Fill Half Your Plate with Produce First

Before adding the richer holiday foods, load your plate with:

• Salad
• Roasted veggies
• Green beans
• Fruit

This naturally limits portions of higher-calorie dishes.

Prioritize Protein

Protein helps control appetite and keeps blood sugar stable. Good holiday options:

• Turkey or chicken
• Ham (lean slices)
• Shrimp cocktail
• Hard-boiled eggs

Aim for a palm-sized portion.

Hydrate Before You Eat

• Drink a full glass of water before meals to curb overeating.
• Limit sugary drinks—if you want alcohol, pair each drink with a glass of water.

Watch the “Extras”

Small add-ons add up:

• Gravy
• Butter
• Cream-based sauces
• Cheese toppings

Use enough to enjoy but keep it light.

Practice the 80% Rule

• Eat until you’re satisfied, not stuffed.
• Pause mid-meal to ask: “Do I need more or just want it?”

Don’t Skip Meals

• Skipping meals to “save up” leads to overeating later.
• Eat balanced meals throughout the day.

Keep Moving

• A short walk after meals helps digestion and prevents blood sugar spikes.
• Even 10 minutes makes a difference.

Make Smart Swaps

Easy upgrades:

• Sparkling water instead of soda
• Veggie tray instead of chips
• Greek yogurt dips instead of sour cream
• Roasted sweet potatoes instead of candied yams

Give Yourself Grace

• One meal won’t derail your goals.
• Focus on overall habits, not perfection.

Shannon Royce, Extension Agent – FCS Swain County Cooperative Extension scroyce@ncsu.edu