Haskell, Seward, and Stevens County

Wild West Extension District

Office Hours: Monday through Friday
9:00 am - 12:00 pm; 1:00 - 5:00 pm

Current 4-H Newsletter

 

Wild West District Events

Wild West Extension District has a few programs happening.

ADHD Parent Support Group (Monthly Meetings) Register HERE

 

Wild West District

Weekly Blog 10/29/2026

Wild West Extension Agent

SNAP-Ed Nutrition Educator

Jane Eisenhauer

Healthy Eating During the Holidays: Enjoy the Season While Taking Care of Your Health

The holiday season is a special time filled with family gatherings, celebrations, traditional meals, and delicious desserts. From Thanksgiving dinner to Christmas cookies and New Year’s celebrations, food is an important part of many holiday traditions. Although it is easy to get off track with healthy eating during this busy time of year, it is possible to enjoy your favorite foods while still taking care of your health.

Finding Balance During Holiday Meals One of the most important ways to eat healthy during the holidays is to practice balance and moderation. Holiday meals often include rich foods, sugary desserts, and dishes that are high in sodium or saturated fat. Rather than avoiding these foods completely, enjoy reasonable portions and include a variety of nutritious options.

Try filling about half of your plate with fruits and vegetables, and then add protein sources such as turkey, chicken, fish, or beans. Whole grains and other favorite holiday dishes can also be part of a balanced meal. Choosing nutritious foods most of the time while enjoying occasional treats can help support healthy habits throughout the holiday season.

Make Healthy Choices Without Giving Up Your Favorites Healthy eating does not mean giving up the foods you love. Small changes to traditional recipes can make holiday meals more nutritious without sacrificing flavor. For example, use less sugar in baked goods, choose lower-sodium ingredients, roast vegetables with olive oil, or offer fresh fruit alongside desserts.

It is also helpful to focus on the foods you enjoy most instead of eating every dish simply because it is available. Eating slowly and paying attention to hunger and fullness can help you enjoy your meal without feeling uncomfortable afterward.

Stay Hydrated and Maintain Regular Meals Drinking enough water is another important part of staying healthy during the holidays. With busy schedules and frequent gatherings, it can be easy to forget to drink water throughout the day. Keeping a water bottle nearby and choosing water instead of sugary drinks can help you stay hydrated.

It is also a good idea to maintain regular meal times. Skipping breakfast or lunch to save room for a large holiday dinner may leave you feeling overly hungry and make it harder to recognize when you are full. Eating regular, balanced meals and snacks can help you feel satisfied throughout the day.

Keep Moving During the Holiday Season Physical activity is an important part of a healthy lifestyle, even when holiday schedules become busy. Exercise does not have to mean going to the gym or following a strict workout routine. Taking a walk with family after dinner, dancing at a holiday party, playing outdoor games, or enjoying seasonal activities can all help you stay active.

Focus on More Than Food Although food is an important part of holiday celebrations, the season is also about spending time with family and friends, creating memories, and showing appreciation for others. Focusing on conversation, traditions, games, and shared activities can make celebrations meaningful without making food the main focus.

It is also important to avoid feeling guilty about enjoying a special meal or dessert. One meal does not define your overall eating habits. What matters most is developing consistent, healthy habits over time.

Taking Care of You Healthy eating during the holidays is about making balanced choices while enjoying the traditions and foods that make the season special. By eating a variety of nutritious foods, practicing moderation, drinking enough water, staying physically active and spending time with loved ones, you can celebrate the holidays while supporting your overall well-being. Remember, a healthy holiday season does not require perfection. Small, realistic choices can help you enjoy the festivities and begin the New Year feeling your best.

 

Wild West Extension District is now publishing a weekly blog that you won't want to miss! Our Extension agents are each sharing their thoughts on current topics and events happening within our district and beyond! Be sure to subscribe and join our community!

 

Useful Links

 

Notice of Non Discrimination

Publications from Kansas State University are available at www.ksre.ksu.edu. Publications may be available in languages other than English.
Publications are reviewed or revised annually by appropriate faculty to reflect current research and practice. Date shown is that of publication or last revision. Contents of this publication may be freely reproduced for educational purposes. All other rights reserved. In each case, credit the authors, Publication Title, Kansas State University, Month Year.
Kansas State University Agricultural Experiment Station and Cooperative Extension Service
K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Director of K-State Research and Extension, Kansas State University, County Extension Councils, Extension Districts.