Is it possible to stick to your diet during the festive season? Let’s find out

The holiday season is full of distractions, parties, celebrations, and food. What are some realistic ways to stay mindful without feeling like you’re missing out on the fun? We spoke with registered dietitian, Sprague Ogilvie to understand more about mindful eating when you’re in holiday mode.

Realistically, how do we stick to a healthy diet when treats are such a big part of the season?

It is possible to enjoy festive treats without losing your overall balance. A practical approach is to anchor each day with regular meals that contain protein and fibre. This keeps your appetite steadier, making it easier to enjoy treats in sensible portions. Prioritise the foods you genuinely look forward to, like that mince pie you love, the traditional pudding, or your favourite savoury snack, and skip the items you don’t truly enjoy.

Can skipping meals before big events help us to “save calories”?

Skipping meals before a function usually leads to the opposite outcome: you arrive starving and lose control around the buffet table. A better strategy is to eat a lighter, balanced breakfast and lunch, include some protein, and drink plenty of water. This keeps your blood sugar stable so you can make more deliberate choices at the event.

What’s a smart way to handle endless snacks and nibbles at parties?

Use a side plate rather than eating from communal bowls. This habit forces you to choose what you actually want and prevents mindless grazing. The “one-and-done” rule also works well: choose one round of snacks, enjoy them, then switch to water or a diet drink before deciding if you want more.

How do you say no to food without offending family or friends?

You don’t need a long explanation; a polite boundary is enough. Try:

• Everything looks great, but I’m comfortable for now.
• That smells amazing, I’ll have some a bit later.
• I’ve had plenty, thank you. I’m going to take a break.

How do we stop the “I’ve already messed up, so I might as well keep eating” spiral?

Focus on the next decision rather than the previous one. Practical reset steps include drinking a glass of water, going for a short walk, or choosing a lighter next meal with lean protein and vegetables. These small actions help you break the cycle quickly.

What’s your advice for people who end up stress-eating?

Plan alternatives ahead of time. Identify two or three strategies you can use when tension rises: stepping outside for five minutes, doing slow breathing, or grabbing a glass of water before eating. If you do snack, portion it onto a plate and sit down — this helps prevent overeating.

What can you eat before a big event, so you don’t arrive starving and lose all control?

Choose foods containing protein, fibre, and slow-digesting carbohydrates. Good options include:

• A smoothie with yoghurt, oats, and peanut butter.
• Two boiled eggs with wholegrain toast.
• Cottage cheese with fruit and nuts.
• Hummus with wholegrain crackers and vegetable sticks.

Should we try to track calories over the holidays?

Calorie tracking is often hard to maintain during the festive period. A more realistic strategy is portion awareness: fill half your plate with vegetables or salads, a quarter with protein, and a quarter with starch. Check fullness before going for seconds.

What’s a small habit that can make a big difference during the festive season?

Slow down. Whether you’re eating a festive meal or grabbing a snack, slowing down allows you to tune into fullness, enjoy the flavours, and avoid the unconscious overeating that often leads to discomfort.  A few intentional breaths before eating can transform the entire experience.

Help at hand

For personalised guidance to help you enjoy the festive season while still supporting your health, contact: Sprague Ogilvie, Registered Dietitian
www.spragueogilviedietitian.co.za
sprague@nutritioninnovated.co.za
(082 782 3972)

Images: Vecteezy