With Thanksgiving behind us, the holidays are definitely in full swing. It feels like just about every other post I see from anyone in the health or fitness industry is about how not to overeat at holiday meals or parties. I do think there’s a lot of value in being strategic or even just extra mindful about your food intake through the season - but if your household is anything like mine, you probably need to be aware of what’s missing from your fridge and not just how to handle the extra cookies that are making their way into your kitchen.

What’s often goes missing during this time of year?

Vegetables.

We often get so focused on trying to minimize our intake of sweets/treats that we may forget that part of the reason we aren’t feeling as healthy during the holidays is that we aren’t including a lot of nutrient-dense foods in our meals.

I get it. It’s December and the selection of in-season vegetables leaves a lot to be desired. It’s easier to eat your veggies in the summer when you have your pick of perfectly ripe produce, but just because the selection is less robust during the colder months of the year doesn’t mean that it suddenly becomes less important to eat the good stuff.

So what’s available during the winter, anyway? 

CRUCIFEROUS VEGETABLES like cauliflower, broccoli, cabbage, and Brussels sprouts. These veggies are low in calories and high in nutrients and fiber.  

HEARTY GREENS like kale, chard, and collard greens. While these may not be as easy to eat as summer lettuces, they make an excellent base for warm salads or side dishes and are a great way to add volume to your winter meals.

ROOT VEGETABLES like beets, sweet potatoes, and turnips. Root vegetables are often great sources of vitamins C, B, and A.  They often benefit from longer cooking times but they also reheat well, so they are a great meal prep option.

GOURDS AND WINTER SQUASH like butternut, acorn, and spaghetti squash.  These are also high in vitamins and fiber and keep well when cooked. 

FROZEN VEGGIES. Frozen vegetables are picked when ripe and immediately frozen, meaning that they retain their nutrients. They are also a very convenient option if you find that you’re busier than usual and are perfect for meal prep or meals on the go.

Focusing on eating a vegetable with each meal (even breakfast!) is a good way to make sure you’re getting enough fiber and nutrients.  It’s also an easy way to add volume to your meals and keep you feeling fuller for longer -- which may also enable you to make healthier choices at holiday parties and when your neighbor brings a big plate of cookies over.

And look - I’m not saying you shouldn’t have a few bites of that homemade fudge your grandma made. But do yourself a favor and eat a damn vegetable first.

We have many resources available on the blog about how to “handle the holidays,” but the main takeaway we always want our clients to understand is that it’s really all about balance - finding balance between traditional treats that make you happy and nutrient dense meals that fuel you well and finding balance between periods of dedication towards fat loss goals and periods of more flexibility. Don’t just wait to “start over in January,” practice little habits now (like eating a vegetable) that help you find more balance in this season of sweets and treats.