Sleigh the Buffet: Healthy Holiday Habits for Grown-Ups

The holiday season is a time of joy, connection, and celebration but it can also be a nutritional minefield, especially for older adults managing health conditions or specialty diets. Between rich meals, sugary treats, and festive drinks, it’s easy to overindulge. But with a few mindful strategies, you can enjoy the season without compromising your health.

As we age, our metabolism slows and our nutritional needs change. When you are making choices at holiday meals focus on lean proteins like turkey, chicken, and beans to support muscle maintenance, colorful vegetables that provide fiber, vitamins, and antioxidants, whole grains such as brown rice, quinoa, and whole wheat bread to help regulate blood sugar and nuts, seeds, and olive oil to support heart and brain health.

And remember, don't go to the party hungry.  Be sure to eat breakfast and lunch earlier in the day or have a small, healthy snack before the party to avoid arriving hungry and overindulging.

Holiday dishes often contain hidden sodium, sugar, and saturated fats. If you’re managing conditions like hypertension, diabetes, high cholesterol, and heart disease be especially cautious of gravies and sauces that can be high in salt and fat, use them sparingly or skip them all together. You will also want to avoid or limit stuffing and casseroles which often contain processed foods and excessive salt and sugar.

Baked goods like bread and rolls are also likely high in sugar and trans fats.  If you're on a specialty diet (e.g., gluten-free, low-sodium, vegan), don’t hesitate to ask the host about ingredients or offer to bring a version to pass that fits your needs and others may enjoy as well.

Festive cocktails, eggnog, and mulled wine are holiday staples, but they can pack a punch in calories and sugar. Be sure to set a limit.  One drink per occasion is a good rule of thumb for many older adults. Alternate alcoholic drinks with water to ensure you stay hydrated and to pace yourself. Choose lighter options like dry wine, light beer, or a wine spritzer which are likely lower in sugar and calories than creamy or sugary cocktails. And lean into the new trend toward Mocktails. Try sparkling water with a splash of cranberry juice and a twist of lime for a festive, alcohol-free option.

Desserts are everywhere during the holidays, but you don’t have to skip them entirely.  Share a slice with a friend or family member. Savor slowly, take small bites and enjoy the flavors, mindful eating helps with portion control. And choose fruit-based treats liked baked apples, poached pears, or fresh fruit salad that can satisfy your sweet tooth with less sugar.

Be sure to keep moving during the holidays. A post-meal walk aids digestion and helps regulate blood sugar. Sticking to your routine will be the key to success. Try to maintain regular mealtime and sleep schedules. Listen to your body. Eat when you’re hungry, stop when you’re full, and don’t feel pressured to clean your plate or try every dish.

If you’re the one wearing the apron this holiday season, you’re in a unique position to shape the menu and manage your health at the same time. Cooking for guests doesn’t mean abandoning your dietary goals. In fact, it’s a golden opportunity to introduce healthier choices that everyone can enjoy.

Swap healthy ingredients into the mix that still feel festive. Try mashed cauliflower instead of mashed potatoes or half-and-half blend. They are creamy, comforting, and lower in carbs. Replace heavy cream with Greek yogurt or coconut milk to add richness without the saturated fat. And replace butter with olive oil or avocado oil for heart-healthy fats that still deliver flavor.

Try healthier side dishes like whole grain stuffing with mushrooms and herbs for an earthy, savory, and cholesterol-friendly option. Be sure to place roasted veggies, grain salads, and leafy greens on the table to balance out heavier dishes. Prepare a fruit crisp, baked apples, fresh fruit or dark chocolate bark for dessert for a sweet satisfaction with less sugar.

Strengthen your willpower while cooking otherwise it’s easy to nibble your way through prep.  Use a small spoon and limit tastes to one bite. Chew gum or sip tea while you cook to keep your mouth busy and your hands out of the cookie jar. Wear fitted clothes. It sounds silly, but it’s a gentle reminder to stay mindful of your body. And set a snack timer to pause and assess whether you’re truly hungry for a simple healthy snack while you're cooking.

Feed guests without feeding temptation. Limit appetizers that tend to compound calories on the holiday.  If you feel an appetizer is necessary, try a healthier option like a veggie platter with hummus. Serve dinner buffet-style to let guests build their own plates while you control your portions. And use smaller dinner plates with a decorative trim or edge, don't over fill the plate or choose the salad size plate as your dinner plate to control portion size. 

The holidays may tempt you with sugar, gravy, and a parade of pies, but your health doesn’t take time off. With a few smart swaps, a dash of willpower, and maybe a smaller plate, you can enjoy the season without turning your waistband into the focus of your News Year's resolution.