1. Mind Your Portions (and Still Enjoy the Feast!)

It’s easy to get carried away with all the food on the table, but keeping portion sizes in check is key. You don’t have to skip the mashed potatoes or pumpkin pie—just be mindful of how much you’re eating.

• Use smaller plates: A smaller plate can help you manage portions without feeling deprived.
• Load up on veggies: Make half your plate vegetables, like roasted brussels sprouts, green beans, or a colorful salad. They’re full of nutrients and low in calories, so you’ll feel satisfied without overdoing it.
• Take your time: Eating slowly gives your body time to signal that you’re full, which can help you avoid overeating.



2. Balance Your Meals

When putting together your plate, aim for a balance of protein, healthy fats, and whole grains. This will help you stay full longer and keep your energy up throughout the day.

• Lean proteins: Stick with turkey or chicken, or even plant-based options like beans or tofu. These provide protein without the extra fat.
• Whole grains: Choose brown rice, quinoa, or whole-grain bread over white bread. Whole grains are high in fiber and can help with digestion.
• Healthy fats: A little healthy fat goes a long way. Add some avocado to your salad or drizzle olive oil on roasted vegetables. These fats are good for your heart and can help you feel satisfied.



3. Modify Recipes

Don’t be afraid to make some small adjustments to recipes to make your favorite holiday foods a little healthier! Here are some ideas for inspiration:

• Roasted veggies instead of creamy casseroles: Swap out heavy, cream-based casseroles for roasted vegetables. Roasting brings out their natural sweetness without adding extra calories or fat.
• Greek yogurt in place of sour cream: Use Greek yogurt instead of sour cream in dips, dressings, and mashed potatoes for a creamy texture with added protein and fewer calories.
• Baked or grilled proteins instead of fried: Instead of deep-frying meats or appetizers, try baking or grilling them. For example, roast turkey or chicken with herbs and olive oil for a flavorful, leaner alternative.
• Swap mashed potatoes for cauliflower: Replace mashed potatoes with mashed cauliflower for a lighter, low-carb option. Simply steam and mash cauliflower with garlic, olive oil, and seasonings for a creamy, flavorful side dish.



4. Be Aware of Hidden Sodium

Sodium can sneak into holiday meals in ways you might not expect. Processed meats, canned veggies, and even store-bought gravy can be packed with salt. Too much sodium can cause bloating, raise blood pressure, and even affect heart health, so it’s good to choose “low sodium” versions of ingredients whenever possible.

• Choose fresh or frozen vegetables instead of canned ones to avoid the extra salt.
• Cook from scratch when you can, and use herbs and spices to flavor your dishes instead of salt. Rosemary, thyme, garlic, and even cinnamon can make your meals taste amazing without the added sodium.
5. Satisfy Your Sweet Tooth—Without Overdoing It

Holiday desserts are always tempting, but we all know it’s easy to go overboard. Instead of having a piece of every pie, focus on your favorite treat and enjoy a small serving of it.

• Watch the sugar: Many holiday treats are loaded with sugar, which can spike your blood sugar and leave you feeling sluggish. Instead of sugary desserts, try fresh fruit with cool whip or fruit-based desserts like baked apples with cinnamon.
• Skip the sugary drinks: If you can manage to, skip the sugary eggnog and holiday cocktails. Opt for sparkling water with a slice of lemon for sweetness, or even a mug of fruit-flavored tea.



6. Stay Hydrated

Busy schedules and cold weather can make it especially difficult to stay hydrated during the holidays, but proper hydration it critical for supporting vital functions like digestion, circulation, and temperature regulation. For seniors, dehydration can cause health issues such as UTIs, kidney stones, fatigue, and confusion. Even mild dehydration can impact cognitive function, not to mention the effectiveness of some medications.

• Drink plenty of water throughout the day, especially if you’re eating salty foods. If you find yourself still forgetting to, consider purchasing a new water bottle that you like and carry it around to help remember.
• Herbal teas like chamomile or ginger tea are soothing, warm, and hydrating without adding extra sugar to your diet.
7. Be Active (Even Just a Little)

Exercise may be the last thing on your mind during the holidays, but even short increments of physical activity can go a long way with supporting digestion and managing stress.

• Take a walk after meals: Studies show that even a short 10-15 minute walk each day can help prolong life and reduce the risk of health complications for older adults.
• Stretching or gentle yoga can also help with flexibility and circulation—especially after sitting down for a long holiday meal.

Voice Your Dietary Needs

Of course, there will always be factors beyond your control—like Cousin Barb’s creamy green bean casserole loaded with butter and cheese. She may never be open to modifying her recipe, and that’s okay; if you’re not comfortable voicing your dietary needs to your family members, consider bringing a few new dishes of your own for everyone to try. After all, what host doesn’t appreciate more food?

Not only will you have something you can enjoy with confidence, but you’ll also be starting new food traditions that can be passed down to future generations. Remember: the goal is to stay on track without feeling like you’re missing out. And who knows, you might even inspire Cousin Barb!

Maintain a Balanced Diet at St. Paul’s PACE

At St. Paul’s PACE , we know that managing your health and nutrition is more important than ever, especially during the holidays. That’s why every participant at St. Paul’s PACE is paired with a registered dietitian who can help create a personalized nutrition plan to fit their needs. Whether you’re managing diabetes, heart disease, or simply want to make healthier choices on a daily basis, our dietitians are here to guide you every step of the way.

If you’re looking for more support in managing your nutrition and overall health, see if you qualify for St. Paul’s PACE. Our team of experts is here to help you live your best, healthiest life, especially during the holidays!

**The information provided in this blog is for general informational purposes only and should not be considered medical or nutritional advice. While the suggestions provided are aimed at promoting health and wellness during the holiday season, they are not a substitute for professional guidance. Always consult with a registered dietitian, nutritionist, or healthcare provider before making any changes to your diet, especially if you have underlying health conditions or specific dietary needs.

About the Author: Nicole Antonacci

Nicole Antonacci is the Communications Specialist for St. Paul’s Senior Services. As a writer and photographer, she is passionate about amplifying senior voices and sharing their stories with the community. Through her writing, she aims to inspire seniors and their families to actively prioritize wellness.