Healthy Eating This Holiday Season for Seniors
The holidays are a time for joy, celebration, and plenty of delicious food. For older adults, especially those managing chronic conditions like diabetes or high blood pressure, it can feel tricky to strike the right balance. You want to enjoy the season, but also feel your best and stay on track with your health goals.
The good news? You don’t have to choose between holiday fun and good health. With a few simple strategies, you can savor your favorite treats, support your digestion, and avoid blood sugar swings, all while enjoying time with friends and family.
Start with a Balanced Plate
Holiday meals often come with rich, carb-heavy dishes. But building a balanced plate can help steady your blood sugar and keep digestion smooth.
Here’s a simple rule of thumb:
Half Your Plate: Non-starchy vegetables (like green beans, salad, roasted Brussels sprouts)
One Quarter of Your Plate: Lean protein (like turkey, chicken, or legumes)
One Quarter of Your Plate: Starch or carbs (like stuffing, sweet potatoes, or rolls)
Add healthy fats like olive oil, nuts, or avocado in small amounts. They support fullness and help your body absorb nutrients.
Don't Skip Meals Before the Feast
It might seem like a good idea to “save up” for a big holiday dinner by skipping breakfast or lunch, but that can backfire. Arriving at the table overly hungry makes it harder to make thoughtful choices and can lead to overeating.
Try this instead:
Eat regular meals throughout the day with fiber, protein, and healthy fats.
Consider a light breakfast, like oatmeal with berries or scrambled eggs and whole-grain toast.
A small lunch or snack with protein (like a tuna salad or yogurt with nuts) will keep your energy up and prevent blood sugar dips.
Enjoy Your Favorites in Reasonable Portions
You don’t have to skip the pumpkin pie or your favorite cheesy casserole. In fact, cutting out all treats can sometimes lead to overindulging later. The key is mindful enjoyment.
Take a small serving of your favorite holiday foods.
Eat slowly and really savor each bite.
If you're full but still want to taste a dessert, try splitting a portion with someone else or saving a small piece for later.
Watch Your Blood Sugar (Without Stress)
For those managing diabetes or prediabetes, holiday meals can raise concerns. But you can enjoy the celebration and keep blood sugar in check with these simple steps:
Pair Carbs With Protein or Fat: This helps slow how fast sugar enters your bloodstream.
Stay Hydrated: Water helps your body process food and can reduce cravings.Take a Walk After Meals: Even a short stroll can help regulate blood sugar and aid digestion.
If you monitor your blood sugar regularly, talk with your doctor about how to adjust your plan during the holidays.
Keep Your Gut Happy
Big meals and unfamiliar foods can sometimes lead to bloating or heartburn. You can support your digestion by:
Eating smaller portions over time instead of loading up at once.
Avoiding lying down right after eating and waiting at least 2 hours before napping.
Choosing water or herbal teas over sugary drinks or alcohol when possible.
And remember: if you have acid reflux or another digestive condition, stick to the foods that work best for your body.
Smart Swaps That Still Taste Great
You can lighten up holiday classics without losing flavor. Try:
Roasting vegetables with olive oil instead of using creamy sauces.
Using mashed cauliflower along with potatoes for a lighter side dish.
Swapping full-fat dairy for lower-fat versions in dips or casseroles. You can also use Greek yogurt in place of sour cream for a protein boost.
If you’re hosting, label dishes with key ingredients so guests with food sensitivities can enjoy confidently. And if you’re attending a gathering, consider bringing a dish you know works for your health needs.
Enjoy the Moment
The holidays are about more than food. They’re about connection, laughter, tradition, and memories. So while you’re making healthy choices, don’t forget to:
Pause and Enjoy Your Surroundings: Gratitude and joy are good for your health, too.
Connect With Others: Whether it’s family, friends, or neighbors, conversation helps slow eating and lift your mood.
Be Kind to Yourself: One rich meal won’t undo your healthy habits. What matters is how you care for your body most of the time.
You Don’t Have to be Perfect
Eating well during the holidays doesn’t mean eating perfectly. It means eating in a way that supports your health while letting you enjoy the season. A few smart choices can help you feel better, avoid blood sugar dips or digestive discomfort, and still leave room for your favorite festive bites.
Talk to your doctor, dietitian, or health provider about any health concerns you have going into the holidays. With the right plan, you can make the most of this joyful time—one delicious, balanced plate at a time.
Sources:
National Institute on Aging: https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet
Academy of Nutrition and Dietetics: https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/helpful-tips-for-healthy-holiday-parties
National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/health-information/diabetes/overview/healthy-living-with-diabetes