By: Paige Valentik MPS, RD, LDN

The next holiday calorie watch theme is…the main course! With rich main courses and a variety of sides, it’s easy to overeat. While it’s perfectly fine to enjoy these special meals, it’s important to be mindful of portion sizes and listen to your body’s hunger cues to avoid overindulging. Here’s how you can navigate the main course while maintaining balance and making healthier choices.

The first step in managing holiday calories is understanding proper portion sizes. When it comes to the main course, aim for 4-6 ounces of meat or protein per serving—about the size of a deck of cards. This amount provides plenty of protein without overloading on calories. You’ve heard it a thousand times, but it really is the way to go: fill half your plate with vegetables. Roasted Brussels sprouts, green beans, or a crisp salad are low-calorie, nutrient-dense options. The more vegetables you eat, the less room you’ll have for calorie-dense sides like mashed potatoes or stuffing. Lastly, controlling portions of the side dishes is key. Keep your portions to roughly half a cup or try techniques such as serving yourself with a small spoon or using a smaller plate.

Manage Your Hunger Cues and Eat Mindfully

That statement needed to be in a heading format. Let’s say it again: manage your hunger cues and eat mindfully. One of the most effective ways to avoid overeating during the holidays is to pay attention to your hunger cues. It’s easy to get caught up in the excitement of a large meal, but eating mindfully can help you enjoy your food without overdoing it. Take your time with each bite and chew thoroughly. Eating slowly gives your body time to signal when it’s full, which can help prevent overeating. Before you grab that second helping, pause and assess your hunger. Are you still truly hungry, or are you eating out of habit or boredom? If you’re full, don’t be afraid to leave the food on your plate. It’s easy to overlook hunger cues when surrounded by tempting food, but being mindful can help you avoid eating more than you need.

While it’s easy to stick to traditional holiday recipes, there are simple ways to make them healthier without sacrificing flavor.

Opt for Leaner Cuts of Meat
If you’re serving turkey, chicken, or beef, choose lean cuts like skinless turkey breast, lean roast beef, or tenderloin. These options have fewer calories and less fat compared to fattier cuts like prime rib or dark turkey meat. Remove the skin from poultry to further reduce calories.

Healthier Cooking Methods
Instead of roasting meat with heavy amounts of butter or oil, consider using herbs, spices, and citrus for flavor. Roasting or grilling meats without excessive fat can significantly lower calorie content while enhancing the dish’s natural flavors.

Lighten Up the Sides
You can reduce the calorie count in traditional sides by making small swaps. For mashed potatoes, try using olive oil or Greek yogurt instead of butter and cream. For stuffing, opt for whole grain bread and reduce the amount of butter. These tweaks can make a big difference in the overall calorie count without sacrificing taste.

The holidays are a time for celebration, and food is a big part of that experience. By being mindful of portion sizes, listening to your hunger cues, and making small health-conscious modifications, you can enjoy the main course without overeating. Focus on savoring each bite and building a balanced plate that includes lean proteins, plenty of vegetables, and lighter sides. This way, you can indulge in the flavors of the season while keeping your health goals in check.