The holiday season is a time for family gatherings, laughter and plenty of delicious food. From the turkey and all the trimmings to festive desserts, the table is often filled with comforting favorites that evoke fond memories. But while holiday meals are part of what makes the season so special, they can also be high in fat and calories, and loaded with sugar.

If you’re committed to eating better during the holidays, keep in mind that healthy holiday eating is about balance, not restriction. Here are some simple strategies for enjoying the flavors of the season without going overboard:

• Savor the main dish. Turkey is a holiday staple, and it can be a great lean protein option. Choosing white meat over dark and removing the skin keeps it low in fat and calories. Roasting instead of frying makes the dish lighter while still being delicious.
• Find healthy swaps for sides. Classic sides like stuffing and mashed potatoes can be made healthier with just a few tweaks. Try cooking with chicken broth or olive oil instead of butter, using whole-grain bread in stuffing, or swapping heavy cream for low-fat milk, yogurt or sour cream.
• Fill half your plate with produce. Colorful fruits and vegetables add fiber, vitamins and flavor to holiday meals. Making them the foundation of your plate helps you feel satisfied and makes it less likely you’ll overeat. Enjoy seasonal favorites such as apples, pears, winter squashes and Brussels sprouts.
• Lighten up sauces and dressings. Cranberry sauce, gravies and dressings are common holiday favorites, but many store-bought versions are high in sugar, sodium or fat. Making homemade cranberry sauce or whipping up your own turkey gravy is usually healthier and easier than you think.
• Eat mindfully. The holidays often encourage second and even third helpings, but eating slowly and starting with smaller portions helps your body recognize when it’s full. Waiting 20 minutes before going back for another helping can make a difference in how much you eat overall.
• Stay hydrated. Water, unsweetened tea or sparkling water with a slice of fruit keeps you hydrated. And when you’re well hydrated, you’re less likely to confuse thirst for hunger and overeat. If you drink alcohol, moderation is key, and alternating with water is a simple way to stay on track.

More Tips for a Healthier Holiday

In addition to the strategies provided, these tips can help keep the day healthier:

• Eat a balanced breakfast. Starting the day with protein and fiber can prevent overeating later.
• Be selective about favorites. Decide which holiday dessert or dish you really love and savor it, while skipping the ones that matter less to you.
• Think about the big picture. One holiday meal won’t derail your health goals. Enjoy it and balance it out with lighter meals before and after.
• Create new healthy traditions. Adding a fresh salad, veggie side dish or lighter soup to the holiday menu can become a new family favorite.

Holiday meals are meant to be enjoyed. By choosing your indulgences carefully, making a few adjustments to classic dishes and being mindful about portions, it’s possible to indulge in festive meals while still supporting your health goals.

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