Tips for Holiday Eating

Provided by Kristen Keith, Dietetic Intern
Coordinated Program in Dietetics at the University of Texas at San Antonio


Can we get through the holiday season free of guilt, weight gain, or negativity towards our self-esteem? (Hint: the answer starts with Y and ends with S).

The holiday season is notorious for its numerous tasty food options. Between family gatherings and the office party, there seems to always be a temptation right behind your shoulder. Although it seems like a daunting task, you have the power to make this holiday season a joyful and healthful experience. By setting realistic goals, applying proper planning and employing smart tips, you can emerge into the New Year even happier and healthier than the year before.

By failing to prepare, you are preparing to fail” – Benjamin Franklin


  • Refrain from “saving” your calories throughout the day by skipping meals1
  • Avoid overeating by using a smaller plate2
  • Survey the buffet/table before getting a plate and choose your favorite foods and skip the others3
  • Keep each food separated from each other for portion control (ex: keep mashed potatoes from touching the stuffing)
  • Make healthy food swaps by categorizing foods into eat, sample, and skip foods1
  • Choose healthy and filling foods like fruits, vegetables, and whole grains to aid in satiety2
  • Eat until you are satisfied, not “stuffed”3
  • Wait 10 minutes before going back for seconds in order to give your body time to process what you have eaten2
  • Always have a glass of tea or water with you at all times. Stay hydrated!
  • Get the most satisfaction from every bite! Employ slow and mindful chewing1
  • Share the health! Bring a dish to the gathering that highlights one of your favorite vegetables
  • Post-meal nap? Position yourself at an incline to reduce your risk of reflux
  • Shift the focus of the holidays to socializing with old friends and family



  1. Helpful tips for holiday parties. Eat Right Website. Published January 31, 2014. Reviewed December 2013. Accessed November 18, 2016.
  2. Kohn, MS, RDN, LDN J. ed. How to enjoy the holiday without the weight gain. Eat Right Website. Published November 24, 2015. Accessed November 18, 2016.
  3. Macaire, RD G. ed. Tips for Healthy Holiday Eating. Sutter Health CPMC. healthy-holidays.html. Published 2015. Accessed November 18, 2016.

The holidays are the perfect time to share the love


Meals on Wheels San Antonio joins Meals on Wheels America and Subaru in Sharing the Love this Holiday Season

Subaru Share the Love Event ® helps deliver nutritious meals and compassion to San Antonio’s seniors

San Antonio, TX (November 17, 2016) – Meals on Wheels San Antonio is proud to announce that it will be participating in the annual Subaru Share the Love Event as a member of Meals on Wheels America – one of four national Share the Love charitable partners for the ninth year running. From November 17, 2016 to January 3, 2017, Subaru will donate $250 for every new Subaru vehicle sold or leased to the customer’s choice of participating charity.

Participating Meals on Wheels America members, like Meals on Wheels San Antonio, will receive a share of the revenue raised by Subaru in their state. Meals on Wheels San Antonio has partnered with North Park Subaru and North Park Subaru Dominion to raise awareness for the popular year-end sales and giving event, and drive support for Meals on Wheels through a blanket drive for our seniors and a pet food drive for their companion animals.

“It is a true testament to the value of Meals on Wheels and the strength of our nationwide network that Subaru of America and its customers choose to give back to this vital service year after year,” said Ellie Hollander, President and CEO, Meals on Wheels America. “Since its inception, Share the Love has helped deliver more than 1.4 million meals to seniors served by Meals on Wheels. It is our hope that this year’s event ensures that even more seniors receive the nourishment they need to continue living independently at home.”

This year, for the first time throughout the life of the program, there will be no cap on the total donation from Subaru of America to its Share the Love charitable partners. By the end of this year’s event, Subaru hopes to exceed a grand total of $90 million donated since the creation of Share the Love.

“We at Subaru are thrilled to support our national and hometown charity partners for the ninth consecutive year,” said Alan Bethke, Senior Vice President of Marketing, Subaru of America Inc. “Through the Share the Love platform we are proud to continue our commitment to the causes our customers care about most and look forward to exceeding a grand total of $90 million donated through this initiative

 By purchasing or leasing a new Subaru during the Event and selecting Meals on Wheels America as your charity of choice, you can help deliver nutritious meals and other important services to seniors right here in San Antonio.

For more information, visit

Meals on Wheels San Antonio
As a Christian Senior Services program, Meals on Wheels of San Antonio prepares and delivers hot, nutritious meals each weekday to homebound seniors living in Bexar County. A registered dietitian on staff ensures all meals meet nutrition standards for older adults. Older adults at least 60 years of age who are homebound, unable to cook for themselves, and lack outside support are eligible for services at no charge. On a limited basis, disabled individuals under 60 may be eligible for meals if funding is available.

About Meals on Wheels America
Meals on Wheels America is the oldest and largest national organization supporting the more than 5,000 community-based programs across the country that are dedicated to addressing senior isolation and hunger. This network exists in virtually every community in America and, along with more than two million staff and volunteers, delivers the nutritious meals, friendly visits and safety checks that enable America’s seniors to live nourished lives with independence and dignity. By providing funding, leadership, education, research and advocacy support, Meals on Wheels America empowers its local member programs to strengthen their communities, one senior at a time. For more information, or to find a Meals on Wheels provider near you, visit