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Don’t Let the Holidays Ruin your Diet

Holiday food is not known for its health attributes. But healthier bites can be found at most holiday parties, you just may need to do some digging. Avoid diet sabotage with our guide for what to eat at holiday parties this year. Your physical therapist and nutritionist here at Miller PT can show you how to stay on track and close this year in the best possible way: healthy and pain-free!

Much of the fare at your next holiday party is going to be high in calories, fat, sugar and sodium, but you can also find some foods that are good for you. It's okay to indulge in a few decadent foods. Try balancing it out with some more nutrient-rich options, too. Here's a look at some foods you might find at the holiday table that are delicious and full of good nutrition. 


Turkey is a good source of lean protein, zinc, iron, potassium, and B vitamins. To keep turkey as lean as possible, avoid adding extra fat and sodium by only using a small amount of gravy and avoiding the skin. 

Green Beans

Green beans contain fiber and vitamins. They're delicious all on their own -- think of green beans almondine or simple steamed green beans rather than the ubiquitous high-calorie, high-sodium green bean casserole.

Sweet Potatoes

Sweet potatoes are high in vitamin A and related antioxidants, plus they're a great source of fiber. Keep them lower in calories by choosing baked or simple mashed sweet potatoes, rather than the over-indulgent sweet potato pie.


Walnuts, almonds, and pecans are full of minerals, protein, and healthy monounsaturated and polyunsaturated fats. Sprinkle a few chopped nuts on a salad or side dish or nibble on a few as an appetizer. Enjoy the pecan pie in small portions, as it is full of sugar and fat.


Cranberries are tasty, but tart. They're an excellent source of vitamins and fiber. They're a good addition to vegetable side dishes. Cranberry juice makes a nice beverage when you combine it with something sweeter like grape or apple juice.

Fruits for Dessert

Sliced fruit goes nicely with a bit of cheese and crackers for starters. Fresh fruit also makes for a nice dessert, or you can go a little more upscale and enjoy poached pears or raisin-stuffed apples. 


Your body needs to stay hydrated, especially if you dine on a bit too much salty ham or enjoy too many adult beverages. Drink water throughout the party and when you get home.

Whole Grain Bread

Whole grain bread is a better source of fiber than anything made with refined white flour. Choose 100-percent whole grain bread and dinner rolls whenever possible for the most fiber.

Cruciferous Vegetables

Kale, Brussels sprouts, broccoli, and cauliflower are all low in calories, extremely nutritious, and they taste superb. Fill your plate with any of these veggies if you have the chance.

Berries (and Yogurt)

Strawberries, blueberries, raspberries, and blackberries are sweet and nutritious. Parfaits made with yogurt and berries with a sprinkling of chopped nuts make for a healthful and delicious dessert.

At Miller PT, our goal is to help you live life to its fullest! We have a nutritionist that can create a personalized nutrition program that meets your needs for the best possible performance. Connect with us to discuss your challenges or concerns at (561) 278-6055 — stay connected and join our Facebook page

Reference: [https://www.verywellfit.com/holidays-foods-dont-have-to-ruin-your-diet-2507687]

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