5 Simple Tips to Prevent Overeating During the Holidays

The title of this article could be “Do As I Say, Not As I Do!” 

I’d be lying my frozen buns off—it’s 23 degrees in Norfolk, NE, as I’m writing this a handful of days before Christmas—if I told you that I’ve always had the willpower to turn down poison at holiday parties. And by poison, I mean highly-processed, sugar-filled treats. And it’s not just holiday festivities. My main job is as a Nurse Practitioner at a busy ER in Norfolk. In the medical field with long shifts, it’s really easy to grab false-energy snacks. By false energy, I mean once-again sugar-filled foods that give you a rush of energy but are toxic to your immune system and cause systemic inflammation. 

But let’s get back to the joy of the holidays. Yes, you should be as joyous as possible this time of year. However, if you indulge in junk food, that happy vibe can quickly turn to guilt. 

With this in mind, if you’re desperate for an overeating-prevention strategy, here are five simple, tips. 

Eat Large Healthy Meals Before Parties

One of the best ways to avoid overeating at holiday parties is to eat a hearty, balanced meal that keeps you full for hours. Do this a couple of hours before heading out. A great strategy is to fill a large dinner plate with the following ratio:

• 1/3 Lean Protein: Include options like grilled chicken, turkey breast, or fish. Protein helps stabilize hunger hormones and provides lasting satiety.
• 1/3 Healthy Grains: Choose high-fiber grains like quinoa, brown rice, or farro, which provide steady energy and prevent blood sugar crashes.
• 1/3 Cooked Veggies: Load up on fiber-rich vegetables like roasted broccoli, steamed spinach, or sautéed zucchini to add volume and keep your belly satisfied.

Top off your plate with a drizzle of olive oil or a low-sugar sauce (look for less than 5 grams of sugar per serving) to enhance flavor without unnecessary calories. By starting your day this way, you’ll have less room for tempting but less nutritious options at parties. 

Remember, with this tip, timing is important. Let’s say the party starts at 9 p.m. Eat a healthy, filling lunch with the ratios listed above at noon or 1 p.m. Then, eat a large dinner with the same ratios at 6 or 7 p.m. If you eat two healthy meals a day that have lots of fiber, you won’t feel guilty about indulging a little. 

Focus on Hydration

It’s easy to mistake thirst for hunger, especially during busy holidays. Staying hydrated throughout the day is a simple but powerful tool to prevent overeating. Drink a large glass of water before meals and consider keeping a bottle of unsweetened sparkling water or herbal tea nearby at gatherings. Not only will this help you feel fuller, but it can also reduce cravings for egg nog. (Does anybody drink egg nog anymore?)

Use Smaller Plates

The exception to this rule is eating lunch and dinner before holiday parties. But once you’re at the holiday gathering, use a smaller plate if you can. It will make a big difference. When you refill your plate for the third piece of cake, you’re inner guilt angel will get the better of you and you’ll say no. But if you have a large plate with a huge piece of cake, it’s more difficult to pass it up. 

When you serve yourself on a smaller dish, your brain gets tricked in a good way. It still registers it as a full meal. This visual trick helps control calorie intake without leaving you feeling deprived. Take your time to savor every bite, and you’ll find that even a modest portion satisfies your appetite. And remember, if you’re still craving a second helping of junk, drink a large glass of water. 

Snack Wisely Between Meals

It’s tempting to skip meals before a big holiday feast, but this can lead to ravenous hunger and overeating later. Instead, snack wisely between meals. Choose nutrient-dense options like a handful of almonds, a boiled egg, or raw veggies with hummus. These snacks are rich in protein and fiber. They also help curb hunger and stabilize blood sugar levels. This is what I try to do on my long shifts at the ER. I don’t always remember. But when I do, I feel so much better. 

Go Take A Hike!

Okay, maybe not a hike or walk in freezing weather. But if you can, after you indulge, try to move around a little bit. Is there music playing at the party? Start a dance party. The more you move your body, the more muscles you’re using. The more muscles you’re using, the more blood sugar you are using up. When your blood sugar spikes after eating junk, your pancreas secretes lots of insulin to control the blood sugar. Over time, this can lead to your body being less able to pump out insulin. This “insulin resistance” is the source of many chronic health conditions. 

Oh, I almost forgot another tip: share desserts with a loved one so you don’t eat the whole thing by yourself. 

This is my last post for 2024. I’ll see you in 2025. 

If you’re in Northeast Nebraska and need health coaching and want to discover the root cause of your health problems, I can help. Check out my health coaching and functional medicine services and schedule a session with me. I work with clients at the Diabetes & Wellness Clinic, where many forms of insurance are taken. 

Happy holidays!

Until 2025, 

Jenna Witt, NP