Healthy for the Holidays: 7 Tips for Managing Your Diet and Stress

The holidays are meant to be joyful, but between festive meals, family gatherings, and packed schedules, it’s easy to feel stressed and overindulge. 

The good news? Joel C. Milligan, MD, in Guntersville, Alabama, is here to help you enjoy the holiday season and stay healthy with just a few mindful choices. Here are seven simple tips to help you keep your diet (and your peace of mind) on track. 

1. Don’t skip meals before the big feast

It’s tempting to “save calories” for that big holiday dinner, but skipping meals often backfires. When you arrive starving, you’re more likely to overeat. That’s why we recommend eating a balanced breakfast and lunch with protein and fiber to keep you full. Snack on something light (like nuts or fruit) before heading out to dinner. Showing up nourished helps you enjoy food in moderation instead of going overboard. 

2. Stay hydrated throughout the day

Between holiday cocktails and salty foods, dehydration can sneak up fast. Plus, thirst often masquerades as hunger. To help with this, you can drink a glass of water before meals and between alcoholic beverages. You can also carry a reusable water bottle if you’re out shopping or traveling. Hydration helps with digestion, energy, and even curbing unnecessary snacking. 

3. Prioritize movement

You don’t need a perfect gym routine to stay active during the holidays. Movement is one of the best stress relievers and helps balance indulgent meals. You can start your day with a morning walk before festivities begin and turn family time into active time with a post-dinner stroll or dancing at a party. Every bit counts, and you’ll feel better both mentally and physically. 

4. Manage stress with mindful moments 

The holidays can be emotionally overwhelming. Between social expectations and packed calendars, stress can spike. This can lead to stress eating. We recommend practicing deep breathing or short meditations throughout the day. Also, don’t forget to set boundaries. It’s okay to say “no” to events or conversations that drain you. 

5. Practice portion awareness 

You can still enjoy your favorite dishes without feeling sluggish afterward. By using a smaller plate, filling your plate with veggies or salad before adding richer foods, and taking your time chewing and savoring each bite, you’ll tune into your body’s cues instead of eating on autopilot. 

6. Get enough sleep  

Between travel, parties, and to-do lists, sleep often takes a backseat. However, lack of rest can wreak havoc on your mood and metabolism. Don’t worry, you can manage this by sticking to a consistent bedtime when possible. It’s also important to avoid caffeine or heavy meals at night. Lastly, try creating a calming routine, either with herbal tea, reading, or gentle stretching. 

7. Give yourself grace

It’s important to remember that perfection isn’t the goal. The holidays are for connection, not restriction. If you overindulge, don’t beat yourself up. You can always return to your healthy habits for the next meal. Focus on what truly matters: enjoying time with loved ones, staying active, and nourishing your body and mind. 

With a little mindfulness and preparation, you can navigate your holidays feeling balanced, energized, and stress-free. And when you need extra support, we’re just a phone call away. Call us at 256-582-5131 or request an appointment online to schedule your appointment today.