Eating Right Over the Holidays Can Help Support Good Health Without Putting a Damper on Celebrations

South San Francisco, CA  December 22, 2020 Submitted by Matt Skryja, Kaiser Permanente

Making the Right Food Choices Can Lead to a Healthy Holiday Season


 The holidays are traditionally a time to plan meals with all the extra trimmings that we tend to skip in our everyday lives. However, those additional side dishes and luxurious treats come with a lot of extra calories, which are less likely to be burned off while we’re all spending more time at home during the pandemic.


“While it should be a time of joy and celebration, the holiday season can also bring on weight gain, added stress, and the holiday blues, especially during this time of uncertainty,” said Linda Shiue, MD, director of Culinary Medicine, Kaiser Permanente San Francisco. “I would not recommend that you try to lose weight over the holidays, but it would be wise to try your best to maintain your current healthy habits as much as you can.”


On average, Americans gain about one pound a year during the winter holidays. But the weight can accumulate over the years and contribute to obesity later in life, according to a study by the National Institutes of Health (NIH). For people who are already overweight or obese, the average weight gain can be as much as five pounds, according to the National Center for Biotechnology Information (NCBI).

“The problem is that this weight gain, no matter how modest, may never be lost again,” said Shiue. “Over time, incremental increase in body weight can lead to a wide range of health problems down the road. Watching what you eat during the holidays is a critical step toward maintaining your overall health and decreasing your risk for developing obesity and other health conditions.”

Watching what you eat is about both quantity and quality. Eating more plants and fewer processed foods and animal products can help. Here are five tips to consider before planning your holiday meals.


  • Don’t deprive yourself: if it makes you sad not to have that cup of eggnog or that latke that reminds you of the holiday season, have a taste, or a small portion. Complete deprivation may make you binge.
  • Pre-eat before big holiday meals. Having a slightly full stomach won’t leave you as much room to gorge on those calorie-laden goodies.
  • Think before you drink: is that beverage worth it? Decide whether you prefer your holiday calories in solid or liquid form. Some helpful figures to aid your decision:
  • Pinot Noir – 5 oz equals 121 cal.
  • Eggnog – 8 oz equals 343 cal.
  • Hot Chocolate – 8 oz equals 222 cal.
  • Champagne – 8 oz equals 89 cal.
  • Keep up your fitness routine. Aim for at least 30 minutes of exercise five days a week.
  • Don’t forget to get plenty of sleep.


About Kaiser Permanente

For 75 years, Kaiser Permanente has been committed to shaping the future of health and health care — and helping our members, patients, and communities experience more healthy years. We are recognized as one of America’s leading health care providers and not-for-profit health plans. Since July 21, 1945, Kaiser Permanente’s mission has been to provide high-quality, affordable health care services and to improve the health of our members and the communities we serve. We currently serve 12.4 million members in eight states and the District of Columbia. Care for members and patients is focused on their total health and guided by their personal Permanente Medical Group physicians, specialists and team of caregivers. Our expert and caring medical teams are empowered and supported by industry-leading technology advances and tools for health promotion, disease prevention, state-of-the-art care delivery and world-class chronic disease management. Kaiser Permanente is dedicated to care innovations, clinical research, health education, and the support of community health.

0 0 votes
Article Rating
Notify of

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Inline Feedbacks
View all comments