Holiday Nutrition Tips: Staying Well During the Holidays

“Food is more than just chronic disease prevention, it is a way we share memories, love, culture and connection.” That quote kicked off our recent WelbeHealth Wellness Webinar, Holiday Nutrition Tips: Staying Well During the Holidays, led by Kat Mortensen, Registered Dietitian at WelbeHealth.

Food is a big part of holiday celebrations. The goal isn’t to skip the foods you love. It’s about enjoying them in a way that makes you feel good.

Learn easy ways to find balance and joy during holiday meals while staying independent and well.

How Can I Handle Holiday Food Challenges?

The holidays can bring some challenges when it comes to food. It’s easy to get off track from our normal routines.

Some common challenges include:

Large portions and rich foods
Social pressures to indulge
Limited healthy options at gatherings
Varying from your usual schedule/routine

The good news is, a little planning can help you enjoy the season and feel great.

What Are Some Healthy Eating Tips?

Healthy eating is not about missing out. It’s about being present and enjoying the moments that matter. With a few small changes, you can enjoy your favorite foods and take care of your health.

How Can I Build a Balanced Plate?

Fill up on veggies and protein first. This helps you feel full.
Be mindful of portion sizes. Take smaller amounts of desserts and breads.
Pause before you get seconds. It takes about 20 minutes for your body to feel full.

What is Mindful Eating?

Mindful eating means paying attention to your food and how you feel.

Eat slowly. Take small bites and chew them well.
Put your fork down between bites. This gives you time to enjoy the taste.
Notice how the food looks and smells. Appreciate the meal before you even take a bite.

How Can I Eat Well on a Budget?

Eating healthy does not have to be expensive. Kat shared easy food swaps and tips to help you eat well and save money.

What Are Some Smart Food Swaps?

Swap creamy dips for dips made with Greek yogurt. They are higher in protein and lower in fat.
Swap green bean casserole for fresh green beans. Sauté them with a little olive oil and almonds for a tasty and healthy side dish.

What Are More Tips for Healthy Cooking?

Use spices and herbs instead of salt to add flavor.
Use olive oil or yogurt instead of butter or cream.
Choose foods that are baked or steamed instead of fried.
Add fresh or frozen veggies to meals to add nutrients.

How Can I Save Money on Groceries?

Check what you have. Before you shop, look in your pantry, fridge, and freezer. Make a list of what you need so you don’t buy things you already have.
Try store brands. Many store brands have the same nutrition as name brands but cost less. Look for deals on canned goods, frozen veggies, and rice.
Go meatless sometimes. Beans, lentils, and chickpeas are great sources of protein. They are cheap and perfect for soups, tacos, or salads.
Use frozen fruits and veggies. They are easy to use, full of nutrients, and last a long time. This also helps reduce food waste.
Look for deals and local food resources. Many stores have rewards programs or senior discount days.

“Healthy eating doesn’t mean missing out, it means being present and enjoying the moments that matter.” – Kat Mortensen

How Can I Stay Active and Well?

Wellness is more than just food. It’s also about moving your body, getting enough rest, and connecting with others. Small habits can make a big difference in how you feel.

What Are Some Wellness Tips?

Move when you can. A short walk after a meal can help with digestion.
Get enough sleep. Try to get 7–8 hours of sleep each night. Rest helps you have more energy.
Drink water. Staying hydrated is important, especially when eating salty or sweet foods.
Stay connected. Spend time with friends, family, or people in your community.

How Can Caregivers Help Seniors During the Holidays?

The holidays are a time for joy, but they can also be hard for seniors and their caregivers. Small, kind actions can make a big difference.

What Are Some Tips for Caregivers?

Stay in touch. A quick phone call can make a loved one feel remembered and cared for.
Watch for changes. Pay attention to your loved one’s mood, appetite, or sleep. They may need extra support.
Keep routines steady. Regular meal times and rest can help seniors feel balanced.
Encourage movement. A short walk or simple stretches can boost their mood.
Share the care. Ask friends or family to help with visits or meals.

Holiday Wellness Resources:

Local Senior Centers: Offer social activities, meals, and wellness classes—check your city’s Parks & Recreation or Aging Services Department.

Area Agency on Aging: Find caregiver support groups, respite services, and information lines for your county.

Faith and Community Programs: Many host holiday gatherings or meal deliveries for older adults.

Transportation Options: Local paratransit, senior ride programs, or volunteer driver services can help seniors get to appointments and events.

Trusted Online Tools: Look for reputable sources like the National Institute on Aging (NIA) for safe holiday and health tips.

Final Tips

The holidays are a special time to enjoy food and connect with loved ones. By making small, mindful choices, you can stay healthy and feel your best. Remember to plan your meals, eat slowly, and find joy in every bite. Staying active and connected with others will also help you enjoy the season.

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact