Thank you for joining this session on simple nutrition and fitness tips to help you stay healthy during the holidays.

We explored why holiday weight gain happens, how cravings work, and practical ways to enjoy festive food and traditions without overindulging.

Key Takeaways and Next Steps

Balance Your Plate

Aim for 70–80% plant-based foods such as vegetables, fruits, beans, and whole grains. Add high-quality protein and healthy fats. Visualize a plate half-filled with produce, one-quarter protein, and one-quarter whole grains for better nutrition and portion control.

Listen to Your Body

Eat slowly to give your brain time to recognize fullness—this can take about 20 minutes. Use smaller plates, put your fork down between bites, and stop eating when satisfied, not stuffed.

Stay Active in Small Ways

Incorporate movement into holiday routines—take walks with family, play with grandchildren, or do short at-home exercises like marching in place or using resistance bands. Aim for at least 30 minutes of moderate activity most days.

Manage Emotional Eating

Recognize when cravings are linked to loneliness, stress, or tradition rather than hunger. Find other ways to fill those needs—call a friend, engage in a hobby, or join a group activity.

Practice Mindful Eating

Remove distractions while eating. Focus on the flavors, textures, and the care that went into preparing the food. Savor the experience and be intentional about your food choices.