The holiday season is a time of joy, celebration, and, of course, delicious food. While it's tempting to indulge in all the festive treats, practicing moderation can help you enjoy the holidays without compromising your health.

What Does Eating in Moderation Mean?

Eating in moderation means enjoying a variety of foods in the right amounts. It’s about balance and sustainability, allowing you to savour festive treats without overindulging. This approach helps prevent nutritional imbalances and supports overall health.

1. Listen to Your Body - During the festive season, it’s easy to get carried away with the abundance of food. Paying attention to your body’s signals is a good way to prevent overeating. Eat when hungry and try to slow down and savour each bite. Enjoy the flavours and textures of your food and take breaks to chat with family and friends.
2. Follow Nutritional Guidelines - Even during the holidays, try to include a variety of food groups in your meals. Balance your Meals by including fruits, vegetables, proteins, and healthy fats alongside your festive dishes. Serve smaller portions of rich foods like desserts and fried foods. This way, you can enjoy them without overdoing it.
3. Plan Your Meals - Regular, planned meals can help prevent overeating. Stick to regular mealtimes to maintain steady energy levels and support digestion. Keep healthy snacks like nuts, fruits, and yogurt available to avoid reaching for less nutritious options.
4. Enjoy Treats in Moderation - It’s Christmas time and it is okay to indulge in your favourite holiday treats but do so mindfully. Have a small piece of cake or a few cookies instead of large servings and do keep an eye on how frequently you have them. Enjoy festive treats occasionally rather than at every meal.
5. Manage Emotional Eating - The holidays can be stressful, and it’s common to turn to food for comfort. It is important to recognize triggers of emotional eating and find alternative activities. Ask yourself – am I eating out of boredom, sadness, or stress? Make an effort to engage in activities like walking, reading, or talking to a friend to manage emotions without relying on food.

What Moderation Does NOT Mean

Understanding what moderation does not mean is just as important in enjoying the holiday season in a manner that supports your health and wellbeing.

1. Moderation does not mean deprivation: Moderation is not about depriving yourself of your favourite foods. It’s about enjoying them in reasonable amounts.

2. Moderation does not mean overindulgence: It doesn’t mean eating large quantities of unhealthy foods just because you’re eating them less often.
3. Moderation does not mean ignoring nutritional needs: Moderation should still align with your nutritional needs. It’s not an excuse to neglect a balanced diet.
4. Moderation is not a one-size-fits-all: Moderation varies from person to person. What works for one individual might not be suitable for another, especially if there are specific health conditions to consider.

In Summary

Eating in moderation during the festive season means being mindful of the quantity and frequency of the foods you consume. It’s about making conscious choices that allow you to enjoy holiday favourites while maintaining a balanced diet. This approach helps you stay healthy, enjoy your favourite foods, and avoid the pitfalls of overindulgence.

Remember, the key to a joyful and healthy holiday season is balance. Enjoy the festivities, cherish the moments with loved ones, and savour your favourite treats in moderation.

Happy Holidays!

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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a website committed to providing reliable, evidence-based, and practical healthy eating advice.