Holiday parties are full of cheer — but they’re also full of temptation. From salty snacks and sugary desserts to endless refills of festive drinks, it’s easy to overdo it without even realizing.
“The holidays are meant to be enjoyed, but they can also be a perfect storm for your healthy eating habits,” says Monaa Zafar, MD, with Soundview Medical Associates. “It’s easy to get carried away if you are not mindful.”
To keep your balance, focus on healthy choices and mindful eating throughout the holiday season — small changes can make a big difference. Here’s what to watch for.
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Choose your preferred time1. Hidden salt in holiday favorites
Chips, pretzels, cheese boards and deli meats may look festive, but they pack a lot of salt.
“Too much sodium raises blood pressure and increases the strain on your heart,” Dr. Zafar says. “And a lot of these foods don’t taste particularly salty, so it can add up quickly without you noticing.”
Try this: Fill part of your plate with fruit or veggie-based snacks when they’re available, and drink water between salty bites to help balance things out.
> Related: 4 Foods with More Sodium Than You Expect
2. Desserts that come packed with sugar
From frosted cookies to candy canes to fruit pies, holiday staples are often loaded with sugar.
“Sugar causes spikes and crashes in blood sugar, which can leave you tired and craving even more,” says Dr. Zafar. “Over time, it’s also tied to weight gain, diabetes and heart disease.”
Try this: Enjoy dessert, but keep portions small. Balance it with protein or fiber from other foods to slow that sugar rush.
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Cocktails, wine, beer, eggnog — alcohol tends to flow freely this time of year.
“Alcohol is dehydrating, affects judgment and is a stimulant that can interfere with sleep,” Dr. Zafar notes. “It also adds up quickly — a couple of festive drinks can equal hundreds of extra calories.”
Try this: Alternate alcoholic beverages with water or seltzer. And set a limit before the party starts so you don’t overdo it.
> Related: How to Eat, Drink, Be Merry AND Healthy During the Holidays
4. When holiday favorites collide
Here’s the kicker: sodium, sugar and alcohol often show up together. Think salted snack mixed with a cocktail, or pie with a glass of sweet wine.
“Each of these on their own can stress the body,” says Dr. Zafar. “But in combination, the effects multiply — on your heart, your liver and your overall health.”
You don’t need to skip the holiday party spread or be too hard on yourself to stay healthy — you just need to be mindful.
“Pick your favorites, enjoy them in moderation and balance them with healthier choices,” says Dr. Zafar. “That way, you can celebrate without regret.”
So go ahead — savor the season. Just keep your holiday celebrations aligned with healthy choices and mindful eating, so you can enjoy every moment without the regret.
