*This article in in partnership with Bon Secours St. Francis Health System

The holidays can be a time for overeating, over-drinking and overspending. But just because you’re on a diet or training for a half marathon (go you) doesn’t mean you can’t reap all the rewards of the holiday season like mac & cheese or biscuits or chocolate cake 🤤.

We chatted with Debbie Milne, a registered dietitian with Bon Secours St. Francis Health System, to round up some tips to navigate through the eating + drinking season:

Pre-party Preparation: Eat a light and healthy snack before a holiday party. Don’t arrive hungry and don’t skip meals. This will help you make better choices once you arrive and will help your energy levels stay consistent.

🍽 Give yourself a pep-talk when entering that setup of mayonnaise-based foods, biscuits and southern deliciousness. Survey the setup, make a plan, fill half your plate with veggies and half with the food you actually want. Milne says you don’t have to deprive yourself to make smart choices.

Bring a healthy dish: Any host will gladly welcome an extra dish so bring something healthy and easy, like roasted string beans or a pasta salad with veggies. Milne suggests focusing on a Mediterranean-type diet: hummus, olives, salmon, bruschetta with whole grain bread. 🐟

*Pro-tip: During the holiday shopping + travel season, Milne suggests keeping nuts + fruits in the trunk of your car. It’s far enough away that you won’t just mindlessly nibble while driving but you’ll also have access to a healthier option if your sugar levels crash.

Avoid the alcohol: We know, it’s no fun, but alcohol adds extra unwanted calories. Plus, some of us lower our inhibitions when drinking, which typically leads to overeating (hey, we can’t judge). To help combat family + a lack of alcohol, try adding lemon or lime to sparkling water. Milne suggests having a glass of water between drinks so that you hydrate + have time to think ‘do I really need that second drink’ 🤔.

P.S.: If you must drink, drink red wine. 🍷 It’s heart healthy, controls blood sugar levels + fights off a cold.

Get moving: The holidays can be stressful. The days are shorter. Your budget is tighter. Have an event? Go for a run before. Get your energy levels up so you don’t have to worry about running off all those calories post-party. Milne also suggests parking as far as possible from a store so you can get in some extra steps 👟.

💡 Mind over matter: Milne says that mindless nibble you have at the office can add an extra 200 calories a day, adding 2 - 3.5 pounds over just a month and a half (that’s Thanksgiving through the new year, yikes). Remember that just because there are 🍩 + 🍪 + 🍬, that doesn’t mean you have to indulge every day. Milne suggests planning ahead, think of what the week looks like for you. Have a party Friday night? Make sure you make healthy choices throughout the week so you can really enjoy it.

Remember: the holidays are for celebrating with friends, family + your favorite coworkers. 🎉 Milne says it’s important to enjoy this time; don’t spend it overstressing about what you’re eating or drinking. A slice of pie or a glass of wine won’t ruin all of your hard work.

“Just stay mindful, budget your time and don’t commit to everything,” Milne says.