Ah, the holidays. That magical time of year when your relatives show up unannounced, the house smells like cinnamon and butter and your kids are vacillating between sugar highs and super crashes with all of the holiday sweets. And speaking of holiday sweets… if you’re feeling like this time of year is about to destroy all of the “healthy” habits you’ve created, keep reading. I’ve got you.

Here’s the truth: you don’t have to dread the holiday parties, feasts and get-togethers (well, at least from the food perspective). You can enjoy holiday meals and indulge in your favorite dishes (including desserts!) without a blood sugar spike then hard-crash-hard-food coma and certainly without spiraling into major food guilt.

The secret: A little planning, a pinch of intention and a LOT of self-permission to enjoy.

Start smart, stay satisfied

Skipping meals before a big feast? Nope. That’s a rookie move. And it backfires every time because it leaves you ravenous and ready to inhale everything on the table. Instead, nourish yourself by eating a protein-rich breakfast and maybe a light, protein- or fiber-rich snack before you hit the Thanksgiving spread.

When it comes to plating at the Big Meal, think “Protein → Veg → Treat.” Prioritize that protein (think turkey and deviled eggs) and fill up on fiber, like roasted vegetables, salad or whole grain-based sides first. Then, enjoy a little of that carb-heavy side (like stuffing or mac-n-cheese) or dessert, if you still want them. Just choose a mindful portion. No need to pile your plate like it’s a competitive sport. And then the best part… truly savor it.

Practical + smart swaps

When it comes to making wise choices at Thanksgiving or any party or holiday meal, I recommend to my clients to really decide what foods do they most care about enjoying and which could they care less about. You really don’t need to try everything, unless you want to, but pick and choose which foods are calling your name. We may only get to eat some of these foods once a year, so enjoy them if they’re favorites.

Of course, if you’re the one in charge of some or all of the Thanksgiving dishes, there are some easy ways to amp up the nutrition factor. Here are some of my favorite holiday ingredient swaps:

• Mash potatoes with Greek yogurt instead of heavy cream (or use mostly yogurt and a little heavy cream… it doesn’t have to be all or nothing). I like that the yogurt imparts a creamy, tangy flavor and ups the protein factor.
  
• Roast your veggies with a little olive oil (instead of butter) and a sprinkle of crushed pistachios or hazelnuts instead of drowning them in cheese sauce or butter. Both the olive oil and nuts provide an ample (and delicious) dose of heart-healthy fats.
  
• Mini up the desserts, so you get to sample more while keeping portion sizes in check, like with these mini pumpkin parfaits (which make a fun protein-rich pre-meal snack, as well). These Pumpkin Pie Tarts with Coconut Whipped Cream whip up quickly and make for a delicious mini holiday treat. Sweet taste? Check. Portion-controlled? Double check. A little protein AND fiber in your dessert or snack? Triple check. For the recipe, click here.

Mind your mindset (and your fork)

Another important thing to keep in mind over the entire holiday season? Slow down. Chew. Enjoy. Notice the flavors, pause before seconds and truly notice how you’re feeling. Are you reaching for seconds because you’re still hungry or are you feeling satisfied? (You can always go back for more later, if you decide you are still hungry.) Just as there’s no need to pile your plate like a competitive sport… there’s no need to scarf down your food like you’re competing at the Nathan’s hot dog eating contest.

Pro moves for lasting energy

• Walk after dinner: Going for any length of walk after a meal is great for digestion, helps stabilize blood sugar levels and gets you away from the food (and perhaps the cleanup, hint hint!).
• Get any kind of movement after dinner: It’s too cold or rainy for a walk? Do some squats or start a pushup challenge. Doing any physical activity after eating helps to promote blood glucose to move into your muscle cells so it’s not hanging around in your blood, wreaking havoc and causing a crash later. 
• Prioritize protein and fill up on fiber in every meal leading up to the holiday. Blood sugar doesn’t care that it’s November and Thanksgiving is here. Both protein- and fiber-rich foods help to regulate blood sugar levels, prevent that energy crash and help to keep you feeling fuller longer (and not to mention help preserve muscle AND keep you regular over the holidays, which most of us need!).

Bottom line: Holidays are meant for joy, connection and, yes, mashed potatoes and pumpkin pie. But serve yourself from a grounded place—plan a little, swap smartly and let yourself truly enjoy the food and company this season. You’ll feel satisfied, energized and guilt-free—and that may be the best holiday gift you can give yourself.

PLEASE SHARE: Want some ideas of how to make YOUR favorite holiday dishes or desserts more nutritious? If so, please share here or DM me and I’ll send some easy modification ideas your way!