5 Tips to Eat Well this Holiday Season

Written By Arielle Buckley

‘Tis the season where families commune over holiday dinner, expressing gratitude and celebrating seasonal blessings. Family recipes passed down through generations are brought to life in the kitchen and served for all to enjoy. In African American households, a traditional holiday dinner may include a delicious turkey, dressing, cranberry sauce, yams, macaroni and cheese or collard greens. Each dish is filled with love, sprinkled with joy and cooked to perfection. When indulging in these holiday meals, it is important to ensure your plate is nutrient rich and balanced. 

Here are 5 tips to ensure you and your family eat well this holiday season:


Tip 1: Try Something Orange, Something Blue, Something Old, Something New


Adding a new food item to your plate helps you consume a variety of nutrients. Choose colorful foods like an orange or blue sweet potato, green or purple cabbage, or a red or yellow bell pepper. These foods are rich in antioxidants that reduce the risk of disease. They also contain Vitamins A and C, which help boost your immune system during the fall season. 


10 colorful side dishes to serve this year


  • Spinach, tomatoes and onions 

  • Black eyed peas

  • Collard greens

  • Okra and tomatoes

  • Sweet potatoes

  • Green beans

  • Red beans and rice

  • Corn on the cob

  • Red skin mashed potatoes 

  • Roasted carrots


Tip 2: Grab a Smaller Plate


When dinner time arrives, grab a small plate to ensure you don’t overeat. Practice mindful eating by listening to your body’s fullness cues. After finishing one plate, sit for 5 - 10 minutes to allow time for your stomach to send fullness signals to your brain. If you are still hungry, don’t hesitate to grab another plate.




Tip 3: Stay Hydrated 


Prior to dinner be sure to drink plenty of water throughout the day. Sometimes your body can confuse thirst with hunger, so be sure to drink at least 64 oz daily. Proper hydration can also help with digestion, dissolving and transporting nutrients for use in the body.


Tip 4: Dessert Responsibly 


After dinner, you may be tempted to try every dessert. However, cakes, pies, and cookies contain sugar that increases inflammation and risk of disease. It is okay to indulge during the holidays. But consider splitting your dessert with a family member or savoring desserts by eating slowly to prevent overindulgence. 


Tip 5: Be Kind to Yourself


The next few months will be filled with many opportunities to eat good food. Enjoy these moments with your loved ones and don’t fear the dinner table. You can be well and enjoy this holiday season by remembering to incorporate colorful vegetables, plenty of water, while also limiting sugar and large portions. 

Arielle Buckley