12 Tips for a Joyful and Healthy Holiday Season

The holiday season is a time of joy, celebration and togetherness.However, the holidays can also bring challenges to our health with indulgent meals, buffets, and holiday parties. On average, we tend to gain about one pound annually, with most of that weight gained over the holiday season.

Rather than putting off healthy eating as a 2025 goal, you can start making small changes now. Christmas comes around every year—why not learn to manage it? Here are 12 simple tips to help you enjoy the festivities while staying on track with your health.

1. One is for one standard alcoholic drink. Alternate alcoholic beverages with water to help your liver, and you'll feel better the next day. Limit yourself to no more than one serving per day for women and two for men.  The American Cancer Society recommends for women to have no more than 1 serving per day of alcohol and for men to have no more than 2 servings per day. One serving of alcohol equals 12 oz. of beer, 5 oz. of wine, and 1 ½ oz. of distilled liquor.

2. Two is for two cups of fruit and 2.5 cups of vegetables daily. Fill half your plate with these to benefit from antioxidants, fiber, and carbohydrates.

3. Three is for the servings of protein-rich foods you need, one at each main meal. Protein helps maintain muscle mass and keeps you fuller longer.  Examples of one-ounce equivalent of protein are: 1 ounce of cooked meat, poultry, or seafood; 1/4 cup of cooked dry beans or peas, 1 egg, 1 tablespoon of nut butter, 1/2 ounce of nuts (12 almonds, 24 pistachios, 7 pecan or walnut halves), 1/2 ounce of seeds.

4. Four is for the number of days you can safely store pre-cooked food. Prepping food in advance is a great way to save time and stay organized. It’s easy to have boiled eggs or pre-cooked chicken or grains on hand to add to a meal.

5. Five is for the grams of fiber to aim for in whole grains like whole wheat bread, brown rice, oats, and whole wheat pasta. Whole grains have the entire grain kernel and contains fiber, vitamins and minerals which help lower the risk of chronic diseases like heart disease and diabetes.

6. Six is for the 60 minutes it takes to plan your meals for the week. Preparing ahead ensures you’re ready with healthy meals no matter how busy the week gets.

7. Seven is for the days of the week you should prioritize healthy behaviors like eating vegetables, exercising (at least 30 minutes of physical activity), and getting 7-8 hours of sleep each night. When healthy habits become a normal part of your life, you’re more likely to live by those standards. Whole-food snacks: Apple slices with natural nut butter, baby carrots with hummus, frozen grapes, a handful of mixed nuts or air popped plain popcorn.

8. Eight is for drinking 8 glasses of 8 ounces of water per day. Staying hydrated helps your body function properly and keeps you feeling your best. If your urine is dark yellow, you may not be hydrated enough.

9. Nine is for the number of times you should try a new food or habit before giving up. Building healthy habits takes time and perseverance.

10. Ten is for setting a goal of 10,000 steps a day to stay active during the holidays.  Keep moving over the festive season to help burn energy and keep many body systems, especially your heart, in tip-top condition.

11. Eleven is for the number of kind, uplifting and encouraging things to say to yourself each day. Good health starts with a positive mindset and building yourself up for success.

12. Twelve is for 12 different vegetables to include in your diet. The more variety, the better!   Broccoli or broccolini, bok choy, pak choy, choy sum; baby spinach, kale, cucumber, tomato, mushrooms, carrots, pumpkin, onions, green beans, snow peas or sugar snap peas, and any leafy green will have benefits. Of course, there are plenty more than just these 12, so don’t let this list limit you!

Finally, remember that good hygiene and handwashing can protect your health, allowing you to fully enjoy the festive season fully. 

Here's to a merry and healthy holiday season!

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office