Practical Healthy Holiday Eating Tips from a Health Coach


During the holiday season, many of my patients ask,“What can I do to maintain my weight and blood sugar numbers?” Great question!

This time of year leads to lots of temptation and oftentimes we don’t realize how much we’re eating. The next thing we know, we’ve gained five pounds and we feel bad about ourselves. This is where my favorite phrase comes into play: portion control! Some other simple pointers for maintaining your weight this holiday season are:

  • Don’t skip meals. Instead, eat small meals throughout the day.
  • Exercise. Walking, running if you can, or participating in exercise classes are all great ways to stay active. Ask your doctor or care team what the best exercise option is for you.
  • Try eating something small before dining at a family celebration so you don’t arrive starved. This helps to avoid overeating.
  • Drink water. Drink a full glass of water 30-minutes before you eat.
  • Limit your carbohydrates. This will help keep you awake throughout the day.

For diabetics

Checking blood sugars is important. Knowing your blood sugar numbers will help you decide how much to eat and which foods you should avoid during the holiday season. Hyperglycemia is very common during this time. Some symptoms of Hyperglycemia include (If you are experiencing any of the following symptoms, please call your primary care team to discuss):

  • Frequent urination
  • Increased thirst
  • Blurred vision
  • Fatigue
  • Headaches

Overall, I always tell my patients, you know your body best. Don’t completely cut out all yummy foods this season because the holidays are meant for celebrating. Instead, try to think of healthy habits to instill during this time that you can bring with you into the New Year! Happy Holidays.

Iora Primary Care often has free nutrition classes and workshops hosted at our practices. If you are interested in joining, check out the event calendar of the office closest to you.