It starts with Halloween candy. Then Thanksgiving’s high-carb foods and desserts. It’s a challenging setup to eat healthy for the rest of the holiday season.

“It can be hard to eat healthy when you’re surrounded by delicious unhealthy options,” says Erica Fleming, a registered dietitian for BlueCross BlueShield of Tennessee. “The best way to approach the holiday season is to be realistic.”

Realistic strategies for healthy holiday eating

Erica Fleming: No one should feel that enjoying the holidays is an “all or nothing” experience. You don’t have to deprive yourself and then feel grumpy.

Instead, take the approach that “moderation is key.”

1. Prepare healthy foods. If you’re hosting a party or get-together, make a few healthy dishes so you know there will be good options.
2. Don’t go to a celebration on an empty stomach. Before you go to a holiday party, eat something small at home. According to Harvard Health, a good pre-party snack is one that combines complex carbohydrates with protein and unsaturated fat, like apple slices dipped in peanut butter.
3. Watch your portion sizes. Take smaller portions so you can taste the holiday treats without stuffing yourself.
4. Focus on what you love. Save your calories for foods that you really enjoy during the holidays. Then you can be more careful with everything else.
5. Watch your alcohol intake. Alcoholic drinks can contain a lot of calories, especially holiday drinks like eggnog. Plus, alcohol can lower your inhibition and your resolve to eat healthy.
6. Reconsider some holiday favorites. You might be able to reduce the calories and saturated fat in some of your favorite holiday foods. For example, swap the full-fat sour cream for nonfat Greek yogurt in your casseroles. Lighten up baked goods with oats or fruit purees.
7. Plan your trip to the buffet. Walk around the whole buffet first to explore your options. Load up your plate with healthier foods like vegetables and fruits first to get some nutrients and fiber. Then you can add the treats.
8. Stay hydrated. Sometimes it’s easy to mistake thirst for hunger. Water, unsweetened tea or sparkling water can help you hydrate without lots of calories.
9. Don’t eat just because food is available. This is the time of year when people bring food to work. Practice moderation and save your appetite for the foods that you really love.

Don’t forget to move

Erica Fleming: Eating healthy matters but so does physical activity. While you’re thinking about your approach to eating, incorporate regular exercise into your schedule, too. Add a few extra minutes to your regular workout if you’re anticipating extra calories from holiday foods. You could also add a short walk during a break at work.

“It’s great if you can stick to your normal eating habits during the holiday season, but it’s okay to enjoy a treat that’s only available once or twice a year,” Erica says. “All foods can fit in — in moderation. But if you overindulge, give yourself some grace. Just return to your regular routine when you’re able to.”

More from Erica Fleming on WellTuned

Jennifer Larson

Jennifer Larson is Nashville-based writer and editor with nearly 20 years of experience. She specializes in health care and family issues.

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Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.