4 ways to eat healthy at holiday parties

It can be hard enough sticking to a sensible eating plan on regular days. Doing so during the holidays is a special challenge. Here are four tips for navigating cookie exchanges, party buffets, and so much more.

Snack early

Nibbling on something small before a party can help curb your appetite, so you'll eat less once you arrive. “Have a protein- and fiber-rich snack like a whole wheat pita with lean lunchmeat, an apple with a few nuts, or a bowl of high-fiber cereal,” says registered dietitian and fitness professional Kat Barefield.

Take your time

“Eat slowly and enjoy the food,” says Larry Cheskin, MD, FACP, FTOS, an adjunct professor of gastroenterology and general internal medicine at the Johns Hopkins School of Medicine. “This will help you to feel full before you have overeaten. An easy strategy is to put your fork down between each bite and chew at least 10 times for every mouthful.”

This method of mindful eating can also help you stay in the moment and notice the flavor, smell, and texture of food. By doing so, you may find yourself less likely to go back for more because you’re already satisfied.

Make a sampler platter

It’s tempting to gravitate toward the holiday spread and graze. To control portion sizes, try dishing some treats onto a plate and stepping away to savor them. “If there are things you really want to try—especially foods that are high in fat like meats, sauces, and dips—take just enough for a couple bites and really take the time to taste and enjoy them,” says Karyn Springer, MD, a family medicine specialist in Orem, Utah. “This will help satisfy you without overdoing it.”

Choose drinks wisely

Cocktail calories can add up very quickly—especially if you’re in full mingling mode and aren’t paying attention to your intake. “Choose water or low-calorie beverages in order to avoid drinking the extra calories,” Dr. Springer says. “Or, switch to a no-calorie drink after you’ve had one holiday tipple.” Alternating alcoholic drinks and water will help you avoid a hangover.

Bottom line: You got this!