Dietitian Tips: A Nutrition Plan for the Holidays

Dietitian Tips: A Nutrition Plan for the Holidays


Despite the many temptations of the season, it’s possible to enjoy the holidays and maintain a healthy diet as long as you follow a few simple tips:

  1. The holiday season is not the time to try to lose weight.
    It’s difficult to stick with a diet during the holidays. With so much tempting food lying around, you may just be setting yourself up for failure. Instead, focus on maintaining your weight. It’s a more realistic goal.
  2. Eat healthy foods most of the time so you can enjoy some splurges without guilt.
    Holiday gatherings are meant to be enjoyed! Stick to the healthy plan for your regular meals so you don’t have to feel bad indulging on some sweets when the time comes.
  3. Arrive at a holiday get-together with a plan.
    Eat something light before leaving home so you don’t arrive hungry and unable to resist less-than-healthy food choices. Offer to bring a low-calorie dish you enjoy to contribute to the meal and fill much of your plate with it. Be prepared to politely say no to the people who try to get you to eat or drink more than you want.
  4. Allow yourself to eat all foods in moderation to control calorie intake without feeling deprived.
    Not allowing yourself any treats can cause you to lose control and overeat. Allow yourself small quantities of most foods to help you stay in control of your intake.
  5. When deciding what to eat, look at all the food choices before putting food on your plate.
    A good strategy is to look at the food choices at a party before filling your plate to decide what foods you really want and then restrict yourself to just those foods as a way to control calories.
  6. Load up your plate with fruits or vegetables before taking any meats and starches.
    Cover half your plate with low calorie fruits or vegetables. This will leave less room for higher calorie meats and starches.
  7. Don’t drink your calories.
    Depending on your beverage of choice, you can accidentally add hundreds of calories to your holiday meal. Choose calorie-free drinks like seltzer with a piece of lime. Avoid alcoholic drinks made with sugary mixers. Save calories by alternating alcoholic beverages with a glass of water.

Looking for a healthy-and-sweet dish to bring to your next holiday get-together? Give this Almond Berry Crumble a try!

Almond Berry Crumble


  • 3/4 cup oats (old-fashioned or quick)
  • 1/4 cup flour
  • 1 teaspoon ground cinnamon
  • 2 tablespoon honey
  • 2 tablespoon unsalted butter or margarine, melted
  • 6 cups frozen unsweetened mixed berries
  • 3 tablespoon cornstarch
  • 2 teaspoon almond extract


  1. Preheat the oven to 350°F, lightly coat an eight inch square baking pan with nonstick spray.
  2. In a small bowl, mix together the oats, flour, and cinnamon. Add in the honey and butter.
  3. In a medium bowl, toss together the berries, cornstarch, and almond extract.
  4. Spread the berry mixture into pan, evenly sprinkle the oat crumbs on top. Bake at 350°F for 35-45 minutes, or until the berry juice is bubbling and the oat mixture turns crunchy. Cool completely to room temperature. For best results, let the crumble chill for at least two hours after coming to room temperature before servings to help the juices thicken.