The holiday season is upon us, and with it comes a whirlwind of parties, delicious food, and tempting treats. While we love time spent celebrating with friends, co-workers, and loved ones, it’s easy to feel overwhelmed and worried that your health goals are about to go out the window. The good news? With a little strategy, you can savor the festivities without compromising your well-being or derailing your progress. Here’s how:

Arriving hungry at a party is a recipe for overindulgence. Skipping meals to “save room” often backfires:

• Hunger overrides mindfulness: When you’re hungry, your body’s need for food can overpower your intentions to eat mindfully.

• Overcompensating: You might convince yourself you’ve “earned” the indulgence, leading to overeating foods high in fat, sugar, and salt. This food can be ok in moderation, but if your goal is to maintain your weight over the holidays, it is better to consider it an indulgence that you allow yourself, rather than a meal that you owe yourself.

Have a balanced meal or snack before heading out. Include protein, fiber, and healthy fats to keep you satisfied and prevent overeating.

Thirst is often mistaken for hunger. Drink plenty of water before and during the party to curb unnecessary cravings.

• Alternate drinks: If you’re enjoying alcohol or sugary beverages, alternate with water. This reduces calorie intake, prevents dehydration, and helps you avoid overindulging. Plus, you’ll feel better the next morning—a win all around!

Decide in advance how you’ll approach food and drinks. This is a party, and food is to be enjoyed!

• Enjoy mindfully: Allow yourself to savor your favorite holiday treats while staying mindful of your overall goals. Balance is key—enjoying yourself and maintaining your health are not mutually exclusive.

• Set intentions: Know your limits and focus on moderation to reduce the inner conflict between short-term enjoyment and long-term health.

• Use a smaller plate: A full small plate feels satisfying and naturally helps with portion control.

• Eat slowly: Savor each bite and allow time for your brain to signal fullness. This prevents overeating and makes the experience more enjoyable. People who eat more slowly tend to eat less and feel more satisfied.

• Balance indulgences: If you have decided ahead of time that you will indulge in your favorite sugary treat, pair it with protein, fiber, or healthy fats to stabilize blood sugar. This will allow glucose to be released into your bloodstream more gradually, preventing glucose spikes and energy crashes.

If you’re contributing to the party, bring a nutritious option. This ensures there’s a dish you can enjoy guilt-free while encouraging others to make healthier choices too.

Even with the best plans, perfection isn’t necessary…in fact, perfection is never the goal. Focus on what went well and celebrate small wins. Even a slight shift in mindset is a win. Simply having a plan and putting it into action is a step forward in the right direction.

• Avoid self-sabotage: Don’t dwell on missteps. Acknowledge them, learn, and move forward. If we focus on our partial success, that will more likely translate into momentum that carries us forward toward our goals.

• Get back on track: Resume your healthy eating and exercise routine as soon as possible to maintain momentum.

Enjoy the Season with Balance

By planning ahead and staying mindful, you can enjoy the holiday season without sacrificing your health goals. Remember, moderation is the key to savoring all the joys of the holidays while staying true to your well-being.

Here’s to a happy, healthy holiday season!