Make a plan for the ‘season of eating,’ says K-State nutritionist Tips for eating before, during and after the holidays

Nov. 5, 2025

K-State Extension news service

MANHATTAN, Kan. – The season of eating has begun.

“It seems like starting with Halloween candy, many of us can over-indulge on what we eat all the way through New Year’s day,” said Sara Sawer, a nutrition, health and wellness agent with K-State Research and Extension’s office in Sedgwick County.

Similar to athletes entering a sports season, Sawer encourages Americans to prepare themselves for the holiday eating season.

“Really, the holidays we celebrate are just 3, 4 or 5 days, right?” she said. “And so, what we need to focus on is not over-indulging every single day.”

“It really is easy to over-indulge throughout this period of time and think that you will worry about it after the new year. But it is important that we are being aware of what and how much we're eating. If we feel like we've over-indulged, that's fine, but then it’s important to get back to your traditional habits the next day. It's going to be better for your heart and energy levels overall; you'll just feel better.”

When it comes to Thanksgiving or other holiday meals, Sawer said one healthy strategy is to think about which recipes are important to you and your family.

“And then let the rest of the foods go and provide some fruits and vegetables and an opportunity for a walk after the meal -- not only for you, but for your entire family,” she said.

More suggestions from Sawer include:

• Add fruits and vegetables to your plate. Nutrient-rich foods help your body stay fueled with the vitamins and minerals it needs, which can reduce the temptation to overeat.

  
  
  
  

• Make time for physical activity most days of the week to help relieve holiday stress, improve sleep, and for overall health.

When it’s time to make dinner, one temptation, Sawer said, is to think we have to make all the holiday foods that we grew up with as a child, but she quips: “I’m giving you permission; You don’t have to do that.”

Additional tips for healthy recipes:

• Use low-salt versions of ingredients. For example, a popular comfort food during colder months is chili. Sawer suggests choosing low-salt beans and tomatoes, and creating a homemade seasoning versus a packet purchased at the store. Use herbs and spices to reduce salt content in such foods as meatloaf and casseroles.

  
  
  
  

• Use foods that are in-season. For example, if making chicken noodle soup, substitute spaghetti squash for the noodles – which increases fiber and reduces carbohydrates. After Thanksgiving, substitute turkey for chicken.

  
  
  
  

• Consider ingredient substitutions, such as apple sauce for butter, shortening or oil. Or use a lesser amount of butter, shortening, oil or sugar, if possible. For recipes that require eggs, Sawer said you can substitute two egg whites for each egg in the recipe. A listing of common ingredient substitutions is available in an online publication from K-State Research and Extension.

  
  
  
  

• Eat regular meals before the party. The temptation is to think that you should starve yourself during the day so that you can indulge later on. That’s not a healthy attitude, according to Sawer. “What tends to happen is that you over-indulge to the point of eating so much that you don’t feel very good afterwards,” she said.

  
  
  
  

• Desserts? You bet. Consider a healthier version of the dessert, but in any case, limit yourself to one piece – rather than two or three or more.

Sawer recommends the online publication, Healthy Food Options for Fall and Winter Gatherings, available online.

More ideas on healthy living are available online from K-State Research and Extension, or at local extension offices in Kansas.

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K‑State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well‑being of Kansans. Supported by county, state, federal and private funds, the program has county extension offices, experiment fields, area extension offices and regional research centers statewide. Its headquarters is on the K‑State campus in Manhattan. For more information, visit www.ksre.ksu.edu. K-State Research and Extension is an equal opportunity provider and employer.