Stay Healthy Through the Holidays

Written by Johnna Kudlac, MS, RD, LD

With the holiday season approaching, now’s the perfect time to plan for success and keep your health goals on track. The average person gains only 1-2 pounds during this time, but that weight often lingers.  Enjoy the season, savor your favorites, and try these simple tips to help avoid unwanted gain.

Stay hydrated.

Drink plenty of water each day to avoid mistaking thirst for hunger and to help your body function properly. 

Be mindful with alcohol.

It adds calories and lowers your ability to make healthy choices.  Alternate with sparkling water or flavored seltzer.

Don’t skip meals.

“Saving up” for a party often backfires.  Eat a healthy snack beforehand - like yogurt, nuts, or fruit - to prevent overeating. Follow the 80/20 rule: make wise choices 80% of the time which allows you to enjoy treats.

Prioritize sleep.

When you’re well-rested, you make healthier choices and practice mindful eating - asking, “Am I truly hungry or just tempted?”

Keep moving.

You don’t need the gym to stay active.  Take a walk before your day gets busy or try a 10-20 minute workout app.  Aim for 10,000+ steps a day.

Celebrate more than food.

Focus on traditions, activities, and time with loved ones. Keep expectations realistic and be kind to yourself.  

Simple swaps:  

• Cook with olive or avocado oil instead of butter.

• Use low-fat greek yogurt instead of sour cream.

• Substitute applesauce for oil in baking - a 1:1 ratio in most cases.

• Flavor foods with herbs instead of salt.

Johnna Kudlac, MS, RD, LD has been helping people for over 30 years as a Registered and Licensed Dietitian specializing in sports nutrition and disordered eating. She can be contacted at

jdkudlac@aol.com