The holiday season is a time for joy, family gatherings, and, of course, indulgent meals. But if you’re committed to a Mediterranean diet, it can feel challenging to stay on track when faced with rich holiday dishes and festive treats. The good news? You can absolutely enjoy the holidays while sticking to your Mediterranean diet, with just a little bit of planning and mindful eating. In this guide, we’ll explore how to incorporate Mediterranean diet principles into your holiday meals, so you can enjoy the best of both worlds—delicious food and a healthy lifestyle.
Holiday meals tend to be rich, indulgent, and sometimes overwhelming. However, with the right approach, you can prepare Mediterranean-inspired dishes that are festive, flavorful, and health-conscious.
Before the holiday rush begins, think about how you can integrate Mediterranean staples into your holiday feasts. The Mediterranean diet is rich in vegetables, legumes, whole grains, lean proteins, and healthy fats, all of which can be used to create a nourishing holiday meal.
During the holidays, there’s usually plenty of snacking between meals. Prepare a Mediterranean snack platter with olives, almonds, hummus, whole grain crackers, and small pieces of feta or goat cheese. These snacks are satisfying and nutrient-rich, keeping you energized without overindulging in sugary or processed treats.
Pro Tip: Plan your holiday meals ahead of time. If you’re attending gatherings, offer to bring a Mediterranean-inspired dish so you have a healthy option to enjoy alongside traditional holiday fare.
One of the keys to maintaining a Mediterranean diet during the holidays is being prepared. Stock your pantry with essentials so that you always have the ingredients on hand to whip up healthy, satisfying meals.
Having these staples on hand makes it easy to prepare quick, healthy meals during the holiday rush.
Even during the busy holiday season, you can stick to your Mediterranean diet with easy-to-prepare meals. Consider making big batches of soups or stews, like a warming lentil soup or fasolada (Greek bean soup), to reheat during the week. You can also meal prep Mediterranean grain bowls with roasted vegetables, greens, and grilled chicken or fish.
You don’t have to give up traditional holiday dishes to stay on track with your Mediterranean diet. Instead, look for ways to give your favorite holiday meals a Mediterranean twist.
Desserts are often the most indulgent part of holiday meals. Instead of rich, heavy treats, try incorporating Mediterranean flavors into lighter desserts:
The Mediterranean diet emphasizes balance, moderation, and enjoying food slowly. This approach is perfect for the holiday season, when it’s easy to get caught up in indulgence.
If there are certain holiday dishes you love that don’t fit into the Mediterranean diet, don’t stress. You can still enjoy them—just practice moderation. Focus on savoring smaller portions, and balance these richer dishes with healthier options like salads, grilled vegetables, or roasted fish.
Holiday parties often involve rich foods and large spreads, which can lead to overeating. Approach parties with a mindful attitude:
Hydration and physical activity are two pillars of the Mediterranean lifestyle, and they can help you navigate the holiday season with ease.
Drinking plenty of water throughout the day can help keep you full and prevent overeating during holiday meals. Start each meal with a glass of water and incorporate herbal teas like chamomile or mint to aid digestion and keep you feeling refreshed.
Staying active during the holidays can help balance out the indulgences and keep you feeling energized. A brisk walk after meals, a fun holiday dance session with family, or even a quick morning workout can help you stay on track.
The Mediterranean diet is not just about the food—it’s about the experience. During the holidays, take inspiration from the Mediterranean lifestyle by focusing on the social aspects of meals. Gather with loved ones, take time to savor the food, and engage in meaningful conversations. Food is meant to be enjoyed slowly, with good company.
If you’re hosting or attending a holiday gathering, bring a Mediterranean-inspired dish to share, such as a roasted vegetable platter with olive oil, spanakopita (spinach pie), or a simple yet elegant Greek salad. This allows you to stick to your healthy eating habits while introducing others to the fresh, vibrant flavors of Mediterranean cuisine.
Looking for Mediterranean dishes to incorporate into your holiday celebrations? Here are a few festive ideas:
Greek Orange Cake: A light, citrusy dessert made with Greek yogurt and fresh oranges for a sweet Mediterranean finish to your holiday meal.
The holidays can be a time of indulgence, but with a Mediterranean mindset, you can enjoy festive meals while staying healthy and balanced. By planning ahead, incorporating Mediterranean ingredients into your holiday menu, and practicing moderation, you can savor the season without feeling like you’ve strayed from your health goals.
This holiday season, embrace the Mediterranean way of life by focusing on fresh, flavorful foods, enjoying meals with loved ones, and staying active. You’ll enter the new year feeling nourished and energized!
