10 Ways to Reduce Your Sugar Intake During the Holidays

We love the holidays, but they are a diet- and health-busting time for those watching their sugar intake. Get tips from nutritionist Leesa Morales on strategies to reduce your sugar intake when you are baking and making the holiday party rounds.

December 13, 2022

By: Leesa Morales, MScN

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Photo By: Leesa Morales

Holidays Are Hard When it Comes to Sugar

How do you reduce your sugar intake when the host offers just one more cookie? Whether you’re planning the holiday soiree this year, attending with an edible contribution in tow or just trying to make it through the grocery store without buying the entire seasonal dessert display, we’ve put together a list of tricks and tools to help you minimize the impact of a sugar overload while still enjoying the occasional festive indulgence.

Be Present and Mindful

When the holiday season approaches, our routine lives transform into a bundle of lists, a packed social calendar and a palpable sense of pressure. So often we rush through the schedule, hitting the parties and errands with a busy, distracted mind. This can cause us to overeat, drink more than we planned to and finish our dessert without even remembering what it tasted like. Wherever you are in the process this year, make the decision to slow down, savor the meal in front of you and think about what brings you joy to recenter your mood and energy.

Offer to Bring the Dessert

The beauty of bringing a dessert to the party is that you get to decide what goes into it. If you’re baking from scratch, search for recipes that include less refined (or less, altogether) sugars like maple syrup, coconut sugar, dates or raw honey. If you’re picking up from a local business, look for baked goods that include healthy nuts, seeds, fruit and/or whole grains.

Feature a Fruicuterie Board

Fruicuterie boards are the perfect centerpiece for dessert and can be an oasis for lighter, fresher after-dinner sweets. Seasonal fruit like persimmons, pomegranate, pears, apples and citrus like blood oranges and grapefruits make an incredibly beautiful presentation as well as help cleanse your palate between richer bites.

Go in With a Goal

The holiday season can easily derail our personal health goals, making it all too easy to throw in the towel on December and push health concerns into January. Empower yourself to set and stick to realistic goals that allow you to indulge and still remain in control going into the New Year.

Skip Sweetened Cocktails

The bar can easily become a buffet for liquid dessert. Instead of using sugary mixers and syrups in your holiday drinks, use flavored sparkling waters, or make your own seasonal infusions by muddling apples and cinnamon sticks, orange peels and cranberries or rosemary and grapefruit into sparkling water.

Try to Plan Ahead

Just as important as keeping track of your calendar in detail during these few weeks, make a plan for your mealtimes. If you’ve been running errands all day and arrive at the party famished, you’re likely to make decisions out of desperation and overeat to compensate for pushing your hunger limits earlier. Have a substantial breakfast before heading out for the day to keep the tempting treats at bay, and keep satiating snacks nearby if you’ll be on the go.

Fill Your Plate Thoughtfully

It’s easier to resist overfilling your dessert plate when you’re feeling full from the main meal. Make sure to include vegetables, protein and healthy fats like cheese and olive oil to keep yourself feeling satiated after dinner. Then, make wise decisions about which desserts you choose, and offer to split a slice that looks too big — somebody else might be hoping for the same.

Have Something for Everyone

If you’re hosting the party, make sure everyone at the table has something to eat. Be thoughtful of allergies and diet restrictions, or communicate ahead of time so people can plan accordingly. Making sure people can fill up on the main course will help them limit sugar intake to a reasonable serving at the dessert table.

Make Home a Safe Space

Temptations are already lurking around every corner this time of year, so resist the additional decision-fatigue and make your home a space safe from treats. This will encourage you to indulge when you’re feeling mindful and present, and reduce the “drive-by” handfuls on the way in and out of the kitchen. Instead, keep your pantry stocked with a variety of nuts, seeds, unsweetened dried fruit and other healthy snacks.

Save Dessert for Later

If you’re struck by a bout of confidence in sticking to your limits for the day and prefer to save your treat for later, ask the host if you can pack one up to take home. Or, if you’re feeling uninspired by what’s offered, weigh your options and decide it’s OK to pass and save the sugar intake for something you’d rather really savor. When hosting, keep a stack of small takeout boxes near the dessert display to allow people the option and reduce the sense of urgency.