This entry is dedicated to any readers who are looking forward to spending time with their friends and family over the holidays, but are worried about eating healthily. Some of you might have weight loss goals, while others might just want to keep up a balanced diet. I am here to just give you a few healthy-eating tips before this week starts, so that you feel confident about how you will handle the holiday feeding frenzy. First of all, it is important to be realistic. During the holidays you are going to be invited to lots of holiday parties and get-togethers, and unless you want to gain a reputation as Scrooge, you will be attending them.

On days when you know you will be eating a heavy dinner, be sure to eat balanced meals leading up to the event. I recommend whole grain-based breakfasts in the morning, such as oatmeal, quinoa, or buckwheat groats. These grains are rich in fiber, low in fat and calories (when made with water), and fill you up with healthy carbohydrates. Their quick cooking times also make them great choices for breakfast. At lunch, eat some protein and veggies, with a small portion of whole grains. If you are having a late dinner and get hungry mid-afternoon, enjoy a few raw unsalted walnuts or almonds as a snack. It might seem counterintuitive to not save up your calories for a big dinner, but what I find that ends up happening are a few things (based on personal experience). One, you end up attacking the hors d’oeuvres at the party, hording the cheese and cracker tray and then feel gross. Two, you drink more than you otherwise would, and feel grosser. Three, the food comes, you eat it all, and then the next day you want to continue the cycle of not eating until late. When you eat a healthy breakfast, you avoid binging later on in the day. The reason I emphasize eating whole-grain carbohydrates is because if you avoid them, you will scarf down whatever form of sugar (in the form of alcohol and dessert) you can, going way beyond your limit.

In between your big celebratory meals, eat as simply as possible. Roasted sweet potatoes, boiled kale, slow roasted cauliflower, Winter greens dressed with olive and vinegar, brown rice, etc. Eat simple foods that allow your body to relax and not work so hard.

Alcohol is a hard subject. It is best to avoid alcohol when you are watching your weight, but so much of our culture involves drinking as a way of celebration. However, it does impair your good judgment, and if you are trying to watch what you eat, all efforts will vanish after a few cocktails. I have learned to be realistic with myself. When I have said that I will only have one drink, it never works, and I end up drinking many more than that. So instead, I allow myself two drinks. I know that I will inevitably have two, but that that is enough for me. I also stick to champagne and wine, and avoid cocktails involving lots of juices in them. Reserve a few nights for yourself where you will not drink during the holidays, and enjoy your champagne on New Years. Be sure to drink Milk Thistle tea and Kombucha during the day, to help your liver detoxify.

Be honest with people. If you are concerned about your weight and you are invited over to a friend or family’s house for dinner, just be honest with them beforehand, preferably when they invite you. Let them know that you are trying to watch your weight and would appreciate healthy options. I enjoy cooking for my friends no matter what, and I often cook healthy dishes for friends upon request. I think that at this time of year, most people would be relieved to have a night “off” when they can eat healthy food. This is appropriate for people you know very well.

Many people serve lots of sugar-centric food during the holidays, and although I could say it is our sugar addicted society manifesting itself, a large part of it is tradition. I could not imagine my family going through Christmas without any cookies. My grandmother used to bake dozens upon dozens of various cookies around Christmas, and it is ingrained in our hearts as a favorite tradition around the holidays. That being said, you don’t have to gorge on every cookie you see, excusing yourself because it is the holidays. I know, I know. . . you are probably saying. . “but I only get to eat this once a year!” Think that you get to eat it every year, and appreciate it for what it is, rather than how many times you can eat it. I recommend thinking about a few holiday treats that you really love and looking forward to them. Allow yourself the occasional indulgence, but enjoy it thoroughly for what it is. And of course, partake in dessert after Christmas and New Years, or any other dinners of familiar importance. And eat your dessert without guilt, please! It is just as important as eating healthily!