Many of our cherished memories are made around a table. From the Last Supper where Jesus broke bread with the disciples to our contemporary Sunday potlucks, Scripture and tradition alike remind us that food is meant to be shared in fellowship. “Whether you eat or drink, or whatever you do, do it all for the glory of God” (1 Corinthians 10:31, NIV). That includes the way we approach the turkey, the pie, and the second (or third) helpings this November and December.
The holidays shouldn’t be a season of guilt or throwing caution—and our health—to the wind. We can enjoy the food at the center of these celebrations without paying for it in January.
Make a few smart swaps, not a whole new menu
You don’t need to reinvent Grandma’s recipes to eat healthier. The American Heart Association’s “Healthy for Good” initiative suggests making simple substitutions: trade some salt for herbs and spices, work extra fruits and vegetables into your sides, and reach for lower-sodium canned or frozen ingredients when you cook.¹ A green bean casserole made with fresh beans and a lighter sauce still tastes like Thanksgiving—it’s just kinder to your blood pressure.
Watch your plate, not just your willpower
Portion size matters more than perfection. Fill half your plate with vegetables, a quarter with lean protein like turkey or fish, and leave the rest for starches and treats.² This is especially helpful for those managing diabetes: the American Diabetes Association’s “plate method” and its emphasis on keeping regular mealtimes can prevent blood sugar swings that make holiday gatherings feel like a minefield.³ If you have diabetes or heart disease, don’t skip meals to “save room”—that’s one of the surest ways to overeat later, and it can send blood sugar in the wrong direction.⁴
Don’t arrive hungry, and don’t eat with your eyes
Have a small, protein-rich snack before you head to the party. It takes the edge off your “hangry” and helps you make calmer choices once you’re in front of the table.⁵ When you do indulge, savor it. Sit down, slow down, and taste the meal instead of grazing while multitasking. If you’re the one hosting, consider asking someone to manage short, 30-minute pockets of time as the host throughout the day so you can feel confident and free to stop what you’re doing and take in the fruits—or foods—of your own labor.
Move a little, even in the busyness
A short 10-minute walk after the big meal can aid digestion and help stabilize blood sugar.⁶ Consider making a family walk part of your Thanksgiving or Christmas Day tradition. It’s a wonderful way to talk, laugh, and move all at once.
Remember what the meal is for
The American Heart Association notes something sobering: more cardiac deaths occur on Dec. 25 than any other day of the year, likely tied to the stress, disrupted routines, and overindulgence common to the season.⁷ That’s a good reminder that self-care isn’t selfish—it’s stewardship. Our bodies are temples of the Holy Spirit (1 Corinthians 6:19-20, NIV) and caring well for them honors God.
HealthTap holiday recipes
To help you put these principles into practice, we’re excited to feature a new recipe resource in collaboration with HealthTap (the partner that powers CHM’s Virtual Care Solution). Together, we’ve made a collection of dishes designed to be both delicious and kind to your health, for which I was honored to write the foreword. I hope you’ll enjoy trying a few of them at your table this season.
However you celebrate, my prayer for you and your family is a holiday season full of good food, good health, and even better company.
*This article is intended for general education regarding food and health; readers should follow his or her clinicians’ individualized health and diet advice.
References
- American Heart Association. 5 Simple Strategies for Healthier Holidays (Healthy for Good initiative).
- American Diabetes Association. Diabetes Plate Method.
- American Diabetes Association, as cited in Michigan State University Extension, Holiday Planning When Living with Diabetes.
- Centers for Disease Control and Prevention. Healthy Eating and the Holidays (Diabetes).
- UCI Health. Tips for Heart-Healthy Holiday Eating.
- USC College of Pharmacy, Health Watch: Managing Diabetes During the Holidays.
- American Heart Association, citing research published in Circulation, on holiday-season cardiac events.
