Preplan the gathering or event you are about to attend. Inquire or predict the food that will be served.  Ask to bring a healthy dish (i.e. veggie platter with dressing or hummus, cheese and meat plate, olives/tapenade with cut up veggies, caprese salad, bowl of berries, deviled eggs, meatballs or other high-satiety foods).

Make sure you get your physical activity in during the holidays and the day of any party/gathering. See if you can gather a few friends/family to go on a post-holiday meal walk with you.

Manage and time your alcohol intake appropriately (i.e. aim for no more than 2 glasses of wine. It’s the holidays, you can have wine!). If you opt not to drink, try to dress up your water (or sparkling water) with fresh fruit.

With any holiday menu, there should be the option of choosing a protein (eyeball to the size of the palm of your hand), vegetables (fill half of your plate with vegetables), and if you’re doing grains or starches, keep it to no more than ¼ of your plate. Don’t forget to enjoy every bite!

We’ve all come across food pushers (we in fact, may be guilty of being a food pusher when hosting!).  Most food pushers have good intentions…Here are some ways to deal with food pushers: Thank the person nicely for their offering.  “Thank you so much, but I am good for now.” Be honest.  If you are full or getting full, kindly refuse.  “Thank you, but I am full and I wouldn’t be able to eat another bite.  Simply saying, “No thanks, I’m going to pass,” is fine too—you do not have to feel you need to please everyone!

It’s fine to have your favorite dessert or holiday food. Consider the portion size ahead of time and how much would satisfy you.  If you feel that favorite dessert might be a slippery slope, then skip it, and aim for a healthier replacement.  For instance, instead of your aunt’s famous pumpkin pie, make a “deconstructed pumpkin pie.” Blend together plain cottage cheese with pumpkin puree and top with nuts, seeds and spices (cinnamon, nutmeg, ginger, cloves).

Most importantly, add some self-compassion and a few good/deep breaths! Holidays can be stressful.  Stay present and focus on the social aspects of the holidays and being around your friends and family.  Try not to overthink the food. If you go “off track,” it’s ok!  It’s only one meal, right?  And tomorrow is another day.