Stay Healthy over the Holidays

By Kelli Janecek, Viterbo Student Nurse

The holiday season is often full of pies, cookies, loaded mashed potatoes, turkey, gravy, and other foods high in calories and fat. It is important to eat a healthy and big breakfast before the big holiday meal, which will leave you full and less likely to binge during the meal. One should continue to stick to their normal eating routine during the holidays and indulge on the food items they really like or look forward to in moderation. It is very easy to overeat during the holidays, which is why you should stop eating when you are full. One should not deprive themselves of the foods they love, but have them in moderation.

Instead of focusing on food over the holidays, keep the focus on spending time with friends and family that you may only see once a year. Baking, decorating, and stirring the cookie dough can be just as much fun as eating it.

Drinking enough water throughout the day is also important because the holiday season can involve excessive alcohol intake, which leads to dehydration. Water can also help a person stay full and less likely to consume as many calories. Participating in regular exercise over the holiday season can also help one to stay healthy. Have fun with your exercise, such as ice skating with your family or sledding with friends.

To prevent colds and flus, proper hand washing and staying warm when outdoors are important, as is staying home when you are sick. Since the holiday season can be stressful for many, it is important to remember to take care of yourself, such as getting an adequate amount of sleep, remembering the important parts of the holidays, relaxing with family and friends, and enjoying the holiday season without beating yourself up.

The main focus of the holidays should be on time spent with family and friends. Enjoy the holiday season without it diminishing your health.


Andersen, C. (2014, December 2). The One Holiday Diet Rule Nutrition Experts Never Break. Retrieved Nov. 21, 2017, from

Asp, K. (n.d.). 9 Healthy Holiday-Eating Strategies. Retrieved Nov. 21, 2017, from