To eat healthier, many people wait until January 1. Because holidays can be stressful and full of rich, festive foods, why bother to eat healthier?

This is a great time to change your habits: Teresa Fung, a Harvard-trained dietitian and registered dietitian at the T.H. Chan School of Public Health. You can also start the New Year with momentum and motivation by eating healthier.

Healthy holiday eating habits: Keys

Fung offers four great ways to eat healthier food that will give you a jump start on a healthy 2023.

Practice mindful eating and portion control. Think family dinners and holiday spreads. Fung says that this is an excellent opportunity to practice portion control. If you are offered three cakes at a party and love them all, then take one small slice of each. Fung says this allows you to enjoy various treats without feeling deprived.

It is also an opportunity to practice mindful dining, which can help reduce overeating. Fung says to focus on slowing down and enjoying the flavors. Take time to chat and socialize. A slower pace allows your body to process what you’ve eaten, signaling the brain that you are full. This will make it less likely for you to reach for second or third helpings.

Make plant-based holiday dishes a priority. For example, the Mediterranean and MIND diets emphasize whole grains and fruits. Also, use healthy oils. These diets are high in fiber, vitamins, and minerals, which help lower blood pressure and maintain a healthy weight.

Fung says the holidays are a great time to transition to a plant-based lifestyle. You often cook more than usual and will need new ideas for meals. These are just a few ways to start adopting plant-based lifestyles.

  • Make more salads. You can make large quantities of these for family and holiday meals. Fung suggests adding a side dish to at least one meal per day.
  • Make a day of it. Eat only fruits, vegetables, whole grains, and all other foods for one week. Fung says this can help you identify the types and quantities of food you should eat without feeling overwhelmed. You can now try two days per week as you become more comfortable. You can also consider certain foods or meals for specific days, such as Whole-Grain Wednesdays or Stir-Fry Fridays.
  • Explore new recipes. Making just one vegetarian meal per week is a great way to make cooking easier. Fung says that many healthy and easy recipes are available on the Internet. Fung says, “Finding something you like that only requires a few steps and minimal cooking skills.”

Be spicy. The holidays are a great time to spice up your diet. Many spices are rich in antioxidants, flavonoids, and other beneficial compounds that help regulate mood, inflammation, and other factors.

Fung says that many spice mixes can be combined with a variety of spices. They can be used in many dishes, including soups, poultry, and side dishes. Fung suggests that you create your spice mixture. Fung says, “You don’t need to know how it works. Just give it a shot and enjoy the results.”

Avoid alcohol. A survey revealed that the average adult drinks three alcoholic beverages per day during holidays. A new study has shown that one drink per day may increase a person’s chance of developing cardiovascular disease. There are also extra calories. Calories per serving vary depending on whether you are drinking beer, wine, or spirits.

Fung recommends switching to sparkling water if you enjoy a glass of celebratory champagne. Fung says this can help you avoid drinking excessively and allow you to enjoy social settings even without alcohol.

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