Tips and recipes for a healthy holiday season from a doctor and a dietitian
November 22, 2024
Holiday celebrations are synonymous with families gathered around the dining table, laden with rich and festive dishes. The overabundance of tasty treats is a large part of most traditions, but it can feel overwhelming when you’re also trying to prioritize your health.
The good news is it’s all right to indulge in some of your favorite foods and beverages with friends and family without fear of derailing your dietary goals. With a little planning and extra forethought about what to put on your plate – while also adding a few nutritious ingredients to your holiday recipes – you can still enjoy your favorite foods and provide nourishing meals for everyone at the table.
To allay any uncertainty about healthy eating, I collaborated with registered dietitian Milette Siler, lead culinary medicine instructor at UT Southwestern and co-founder of our Culinary Medicine clinical service line, to offer some guidance. And below, please find four of her favorite healthy holiday recipes.
Moderation is key
You are the architect of your plate, so you can create a healthy mix. Start with a smaller helping and go back for more if you’re still hungry. Plan to fill half of the plate with fruits and veggies and consider adding multiple colors to each plate to create a balance between proteins, fruits, fiber, and sweets. Also, don’t be afraid to add variety. Savoring the different colors, flavors, and textures will enhance the meal and your enjoyment. At the end of the day, eating with family and friends is meant to be a delightful experience to cherish.
Don’t beat yourself up
It’s OK to enjoy your favorite dishes during the holidays, so don’t feel as if you need to “earn” them. The holiday menu should not come with a side of guilt and shame. Instead, embrace intention and mindfulness. Accepting an occasional high-sugar or high-fat treat is fine, and it will feel all the more special because they are infrequent.
Do a little pre-party planning
If you’re going to a holiday party or event where you anticipate feeling overwhelmed by options, consider eating a nourishing pre-party meal (think veggies, fruits, nuts/seeds, legumes, lean protein). Then you can focus on socializing and just grab a few light additions.
Try the wait-and-see method
If you just ate a delicious cookie and feel compelled to have another, try waiting 10 minutes. Grab some water, a savory food item, and distract yourself. Then, if you’re still craving another cookie, go for it. However, you might just find you’ve moved on!
Limit how much you drink
Calories from alcoholic and sugary holiday beverages can quickly add up, and they don’t do much to help us stay full. Plan ahead when you expect to indulge and be sure to drink lots of water throughout the day before a celebration.
Think beyond your plate
Holiday wellness isn’t just about food. It’s also a time to express thanks and connect with loved ones. This year, take a moment to intentionally honor the people who laboriously prepared the meal and opened their homes. Centering our minds in a place of gratitude can redirect our focus from the food to the people we care about and share it with.
And in terms of personal health, nutrition is only part of the equation. Getting consistent and adequate sleep, engaging in daily movement (even short bursts of 5 to 10 minutes are helpful), and learning effective ways of coping with stress (think herbal tea, aromatherapy, a warm bath, or a massage) will go a long way in helping you stay on track. A healthful holiday season will set you up for wellness year-round, and there is no one-size-fits-all instruction manual. The most important approach is one you can stick to – consistency matters!
Related reading: 7 ways to manage family stress during the holidays
Add ‘Mediterranean’ flavor to the holiday menu
If you’re hosting the family gathering or a holiday party with friends, consider adding fruits, vegetables, grains, and other healthy items that take a page from the Mediterranean diet.
Fruits and vegetables
- Fill half your plate with non-starchy fruits and vegetables.
- Enjoy your favorite holiday dips with slices of apple or cucumber, or carrot or celery sticks.
- Consider adding multiple colors to each plate as a goal.
Try the Triple Green Super Edamame Dip (recipe below) as a delicious snack side at your next holiday gathering.
Breads and grains
- Instead of a usual serving of starch, pair a small serving of bread (such as a small roll or scoop of dressing) with a whole grain if possible (brown rice, oats, whole wheat, etc.)
Try a Cinnamon Quinoa Rainbow Breakfast Bowl (recipe below) as a nourishing way to start the day.
Legumes, beans, and lentils
- At the salad bar or buffet, add a spoonful of chickpeas or black beans to your plate.
- If you’re enjoying homemade soup on a cold night, add a handful of dry lentils. In 20 minutes, they will be tender, and your soup or stew will have more fiber and protein and be more nourishing!
Desserts
- Look for ways to incorporate fruit, nuts, or legumes.
- Choose dark chocolate over milk chocolate or white chocolate.
Try a Gingerbread Smoothie or an Avocado Pumpkin Chocolate Pudding (recipes below).
For more ideas, check out this baking substitute handout (PDF). And for more diet and nutrition advice, please visit UT Southwestern’s Culinary Medicine website.
Try one of Milette Siler’s healthy holiday recipes
Cinnamon Quinoa Rainbow Breakfast Bowl
This nourishing breakfast bowl is gluten-free, protein-packed, and customizable! Add additional spices, nut butters, coconut flakes, cooked oats, and your choice of fruit, nuts, and seeds to make this work for you. Makes one 2-cup serving.
Ingredients:
½ cup cooked quinoa
Will require ½ cup low-fat milk or dairy alternative, ½ cup water, and ¼ - ½ tbsp of cinnamon
½ cup plain yogurt
¼ cup granola (or chopped nuts)
½ cup fruit (sliced or chopped)
Optional add-ins:
1 tbsp seeds (chia, pumpkin, or sunflower)
1 tbsp unsweetened coconut flakes
¼ cup cooked oats
1 tbsp honey or maple syrup
Instructions:
To cook the quinoa, first rinse it before adding to a small pot with the low-fat milk or dairy-alternative and water. Bring to a boil, then reduce heat to medium. Cover and allow quinoa to simmer until liquid is absorbed (15-17 minutes). Remove from heat.
Add the cinnamon to the quinoa and fluff with a fork. You can refrigerate the leftovers.
Spoon a layer of quinoa into one side of a cereal bowl and add yogurt to the other half.
Top with fruit, granola, and any add-ins of your choice. Serve immediately.
Nutrition facts (with berries and almonds and 1% milk):
Calories 186 | Carbohydrates 34 grams | Fiber 6 grams | Protein 12 grams | Sodium 118 milligrams
Triple Green Super Edamame Dip
Shhh! If you don’t tell, no one will guess that this zippy addition to any party is packed with fiber, iron, calcium and plant protein! Eat with sturdy tortilla chips or cut-up veggies. It’s also extremely customizable. You can up the level of antioxidants by adding chopped Roma tomatoes, cucumbers, or spinach and season with different spices and chili peppers. Makes two half-cup servings.
Ingredients:
12 oz edamame (fresh or frozen) – shelled, cooked, and cooled
½ cup (packed) of fresh cilantro or parsley, rough chopped
¼ small red onion, diced
1 medium lime (zest and juice)
1 large ripe avocado
½ cup of plain Greek yogurt
2-3 fresh garlic cloves
1 whole chopped jalapeno
¼ tsp of red pepper flakes (optional)
Salt and pepper to taste
Instructions:
Blend all the ingredients (except salt and pepper) in a food processor or blender. Add salt, pepper, and additional spices to taste. Serve with chips or vegetables or spread on sandwiches in place of mayonnaise.
Nutrition facts (per ¼ cup serving):
Calories 195 | Carbohydrates 4 gram | Fat 3.5 grams | Protein 6.5 gram | Sodium 220 milligram
Gingerbread Smoothie
This recipe offers a blend of strong flavors. You can choose between the thick and slightly bitter blackstrap molasses or the more commonly found milder molasses – or another substitute sweetener altogether! Makes 2 servings.
Ingredients:
2 cups of milk or milk alternative
1 large banana, peeled and frozen
1 tbsp of nut butter
1 tbsp of molasses
1 tbsp of ground flax
½ - 1 tsp of fresh and minced ginger
¼ tsp of ground cinnamon
1/8 of ground allspice or cloves
Instructions:
Combine all ingredients in a blender and blend until smooth.
Serve immediately and refrigerate any leftovers.
Nutrition facts (one serving, made with unsweetened almond milk and peanut butter):
Calories 162 | Carbohydrates 18 grams | Fiber 4 grams | Protein 5 grams
Avocado Pumpkin Chocolate Pudding
This sweet treat is an excellent choice for any day and can be prepared in under 10 minutes. To add a little crunch and some extra holiday flare, add a few toasted pumpkin seeds on top. And like all of these recipes, you can swap out certain ingredients to make it more suitable for you. If dates aren’t your thing, you can substitute it with ¼ cup of maple syrup. Makes 8 half-cup servings.
Ingredients:
5 large Medjool dates
2 large avocados
1 cup of pumpkin puree
¼ cup of unsweetened cocoa powder
¼ cup of milk or milk alternative
Pumpkin seeds or cacao nibs (optional)
Instructions:
Using a food processor or by hand, chop the dates and soak in a bowl filled with ¼ cup of very hot water. Set aside 10 minutes to allow them to soften. Then drain excess water from the dates.
Combine the avocado, pumpkin puree, milk, cocoa powder, and dates into a blender. Blend until the mixture is smooth.
Top with a sprinkle of toasted pumpkin seeds or cacao nibs.
Let it sit in the refrigerator for one hour before serving for the best result. You can cover and refrigerate the leftovers for up to 5 days.
Nutrition facts:
Calories 228 | Carbohydrate 6 grams | Fiber 3 grams | Fat 5 grams | Sodium 70 milligrams
