As if you didn’t already have enough to think about over the holidays, you can add something else to the list: pre-planning your healthier holiday experience. This is especially important in active adults, where holiday gatherings and engaging in senior living holiday activities can sometimes lead to overindulgence.

What does that mean? And why do you want to do it?

Bear with me, here, while I throw some facts at you.

Here’s a list of some common holiday foods and drinks along with their calorie counts:

1 cup of traditional bread stuffing: 350
1 cup of mashed potatoes: 210
1 cup of turkey gravy: 120
1 potato latke: 125
1 serving cranberry relish: 138 (27g of sugar)
A sufganiyah (fried jelly donut): 250
1 slice of pumpkin pie: 325
1 cup of noodle Kugel: 526
Beer: 100-150
Glass of wine: 120
Glass of champagne: 100
Vodka cocktail: 190
SPIKED EGGNOG: 440!

Who the heck likes eggnog that much? Not even Santa. I have it on good authority he’s a scotch drinker.

Just listing the calories in food doesn’t tell the whole story of holiday overindulgence, of course. There’s so much attached to eating at the holidays: memories, tradition, showing off our cooking skills, not wanting to insult your host… Whether you’re enjoying seasonal activities at home or taking part in festive celebrations in Montgomery County, PA, the pressure to overindulge is real.

While occasional overeating probably won’t kill you, you may experience lots of fun stuff like acid reflux, bloating, gas, heartburn, nausea, and stomach pain. At the least, you probably feel tired and sluggish after a big meal.

Beyond these minor symptoms, overindulging can get more serious. Too many high-fat foods can lead to gall bladder attacks or may masquerade as a heart attack or other acute problems. Research even shows that bad cholesterol levels spike nearly 20% this time of year.

For residents in assisted living, short-term care, along with active senior adults, maintaining healthy habits is crucial to feeling their best and fully enjoying Holiday Events in Lansdale, PA., such as those found on Discover Lansdale or the Montgomery County Events Calendar. But wouldn’t it be nice to avoid all those problems to begin with? A little forethought can do the trick.

Here’s how to make a plan:

Pre-Game

Drink up—but not alcohol. Alcohol tends to make you feel even more hungry and lowers your inhibitions, which might make you eat more, too. Another plus is that water takes up space in your stomach, and when the stomach senses it’s full, it sends signals to the brain to stop eating.

Don’t Skip the Meal Before the Meal

Eat light, healthy meals before your big celebratory dinner. Include fiber and protein, and avoid sugar and processed carbohydrates, which can cause a spike in blood sugar and make you feel hungrier later.

Stay Vigilant

Watch the nibbles. The cheese and crackers, puff pastries, and hors d’oeuvres can be high in calories, so take just a small plate and move away from the snacks. They also tend to be very high in fat and sodium.

Choose Wisely

Go heavy on the “cleaner” foods and enjoy the fried, fatty, or sugary foods in moderation. If you’re participating in senior living community celebrations, consider bringing a platter of lighter snacks to share.

Give Your Digestive System Some Time

Eat slowly. Try not to be the first person finished. Give your system some time to work before you grab another helping.

Don’t Make a Second Meal Out of Dessert

Many people want just a little taste of all the desserts, but oftentimes they come pre-portioned. Find someone to share with you or leave some on your plate.

Enhance Your Healthy Holiday Celebrations

If you’re looking for ideas to enhance your holiday celebrations, check out Better Homes & Gardens Holiday Ideas for inspiration on decorations and activities or explore the Smithsonian’s Holiday Traditions to learn about the history of holiday celebrations.

For residents in independent living, assisted living, or anyone celebrating with older adults, resources like LeadingAge Pennsylvania and the National Council on Aging offer tips and activities to make the holidays special.

You can survive the holidays without your waistline taking too much of a hit if you commit to just a few of these tips. Write a couple down on a sheet of paper and hang it where you’ll see it before you go out to parties and dinners this holiday season. Remember, you don’t need to overindulge to have a good time. Keep your focus on friends, family, and building community, and have a healthier holiday season!