The year can be bustling with holiday occasions and social gatherings, so we know the importance of being prepared. Holidays bring joy and blessings, yet can also be challenging for many people striving to maintain a healthy lifestyle. Friends and family members often recreate traditional meals or recipes from the family's culture or prepare dishes with elaborate flavors, high amounts of sugar, or unhealthy fats that make it difficult for people to stick to their health goals.

It can be challenging to resist these treats, especially if you don’t have a strategy planned. But it’s important to stay focused on your health goals, especially since the holidays come around once a year. Here are a few tips to help keep you on track:

Check out our guide for more tips about handling food temptations and staying healthy during the holidays.

When it’s time to celebrate and enjoy holiday foods and festivities you can follow a few simple steps to help you stay on track.

SINGLE SERVE PORTIONS: We all love holiday classics like mashed potatoes or green bean casserole. Enjoy them, but keep your portions in control. Prepare single-serving portions in small ramekins or muffin tins. You might not be the only one who appreciates this move!

BUILD A PLATE WITH A PLAN: Focus your attention on protein and veggies. Lucky for us, the classic holiday meal traditions include tons of veggies. This is a great time for turkey and roasted veggies to be the star of the show! Stick to single servings or samples of starchy foods to stay on track and eliminate that post-meal food coma.

WATER: As always, water is important — but especially on a day like Thanksgiving or Christmas. Hit your goal of half your body weight in ounces to not only stay hydrated but also to help you digest foods you have not eaten in a while.

EAT BEFORE: Don’t wait to eat. With a busy morning, full of family and preparations, it’s easy to forget to eat — or easy to eat everything along the way. Be proactive. Start your day with some protein like eggs with vegetables. Then maybe add a smoothie or a salad with plenty of raw veggies in the early afternoon. You will be less hungry when you hit the table and less likely to fill up on appetizers.

SWAP IT OUT: If you have a hard time limiting your portions on mashed potatoes, find a delicious and fiber-rich alternative like cauliflower. Add in garlic, skim milk, sea salt, and pepper.

PICK YOUR SUGAR: Between the alcohol and desserts, there is an abundance of sugar, so pick your indulgence. A piece of pie or a cocktail. After your drink, make yourself a mocktail so you still feel like you are participating.

STAY ACTIVE: Start your day with some exercise or encourage a family walk before or after your feast. You can even be part of the clean-up crew! Washing dishes and moving around the kitchen will help you to avoid the couch. Your loved ones will be grateful!

In addition to physical health, maintaining an overall sense of well-being is just as important during the holidays. You might feel pressured to take part in gatherings you don’t enjoy or feel anxious about whether to bring a specific dish to the table. Here are a few coping strategies that can help make engaging in family traditions more enjoyable and help you stay the course during the Betr program:

Move away from the food table

Sometimes you end up directly next to the food table, allowing us to conveniently indulge in all the culinary delights. However, a more effective strategy is to position ourselves elsewhere in the room or venue providing a different point of focus.

Survey the prepared menu and select wisely

Survey the buffet or table before eating. Stick to taking smaller portions of some of those off plan food items and taking larger portions of those great and delicious whole foods as best you can!

Drink something other than alcohol

It should also be noted that alcoholic beverages tend to be higher in calories. Consider alternative refreshments such as a fruit spritzer, cranberry or orange juice, diet soda with lemon or lime. For those who prefer something warm, opt for coffee, tea, or warm apple cider.

Find a Holiday Buddy

Find someone who you can accompany to the event or party who can offer assistance in making decisions regarding food and alcohol consumption. Not only will this make the gathering more enjoyable, but it can also serve as an effective tool to aid in you staying on program. Having a buddy with you is great!

No matter which holidays you celebrate, holidays can be special occasions to bring family and friends together and create memorable experiences. Keep this article handy for a reminder about how to stay healthy and mindful during the holidays.