• Felicia Newell, RD(c), BSc

10 Tips for Staying Healthy Over the Holidays


Weight Loss St. John's | Dietitian St. John's | Nutritionist St. John's | Healthy Eating | Healthy Holidays | Healthy Recipes | Healthy Holiday Recipes

The Holidays are an exciting time of year; lots of joy, get-togethers, and traditions. However, with the Holidays often comes an over-abundance of high calorie foods such as baked goods, sauces, gravies, chips, beverages, etc.

Research shows that the average person will gain 7-10 lbs over the holidays!! Yes, it does add up, which is why it’s important to have some tips and strategies in your pocket to help with not over-eating.

Tip # 1 – Focus on keeping weight stable instead of trying to lose weight (if losing weight isn’t realistic, or a goal for you).

There are those that can weigh themselves as a guide to see where they’re at, and not get too caught up with the number, and the following tip is for you. (For those of you who prefer not to weigh in – that’s okay!). Try to weight yourself at the beginning of the holiday season. Make sure you stay in and around this weight throughout the festive times.

Note: The most accurate time to weigh is in the morning after you use the bathroom, or at least at the same time each day. Our weight can fluctuate 3-5 lbs in any given day due to many reasons (and not actual weight/fat lost or gained), which is why it is important to not get too hung up on the daily number.

If you do see that scale creeping upward, practice some simple weight loss/healthy eating strategies strategies:

  • No starchy carbs at supper (but okay in small portions the rest of the day). This will help save on calories.

  • An afternoon snack with protein and fibre to prevent picking before dinner.

  • No more than 200 calories at night time (men or active people can get away with 300).

  • Eat something every 3-5 hours to avoid getting too hungry, which is when you tend to make less healthy choices.

  • Stay hydrated. Being dehydrated can make you feel tired and sluggish, which can again make you make less healthy choices.

  • Keep active: walk; shovel, play in the snow!

Tip # 2 – Make a Plan.

Enjoy those great tasting special holiday foods and traditions that only come once per year. To compensate, avoid the foods that you can have any time of the year such as chips, chocolate, etc., or at least have less of these. Use the 80/20 rule and plan to eat healthy 80% of the time, and allow for 20% less healthy indulgences.

Tip # 3 – Veggies First!