WEST SPRINGFIELD, MA (WGGB/WSHM) -- From family gatherings to work parties, the holiday season comes with the opportunity to indulge in a variety of foods, but there are ways to not overdo it while still enjoying the festivities.

For many in Western Massachusetts, navigating the holidays while maintaining healthy eating habits can be a challenge. Nicole Frank-Maslar of Pyramid Nutrition Services in West Springfield emphasized the importance of mindful eating, especially this time of year. “Listen to your body. Am I hungry? Am I satisfied? Maybe put the fork or spoon down between bites. During the holidays, it’s easy to socialize while you eat, so that helps slow down eating, but give your mind and your gut a chance to connect and signal that I’m full or satisfied,” Frank-Maslar said.

Pyramid Nutrition Services in West Springfield offers medical nutrition therapy through select insurance providers. Licensed dietitians like Frank-Maslar work with clients to help translate food and nutrition science into real life, healthy practices. “We counsel five days a week, Monday through Friday. any age group, families, individuals, couples,” she explained.

Frank-Maslar told Western Mass News it’s important to manage holiday stress, which can often lead to mindless overeating. When it comes to holiday gatherings where meals are involved, Frank-Maslar advised against skipping meals to prepare for a larger feast. Instead, maintain regular eating patterns and practice moderation. “Like, yes, you’re eating, say, lunch and this is a gathering and it may be more excessive than you would normally plan for lunch, but eat your breakfast and plan on dinner. Don’t skip meals in between thinking, ‘I’ll indulge extra here and then not eat later’ so that makes it harder on your body,” she noted. “So if you, you know, maybe you eat a light breakfast, plan on a light dinner, but don’t skip.”

For those hosting holiday gatherings who want to offer healthier options, Frank-Maslar recommended making simple ingredient swaps to keep favorite holiday dishes tasting delicious while being better for health. “I honestly tell you, sometimes these swaps go very unnoticed. I’ve personally made swaps with my family, traditional ethnic dishes even, and no clue, so I tell them after the fact because people hesitate to try something new,” she added.

Frank-Maslar recommended swapping sour cream for Greek yogurt, using applesauce as a binder instead of eggs, using low-fat versions of dressings, seasoning foods with herbs rather than excessive salt, and replacing half of sugar in baking recipes with stevia or monk fruit. “I would say nine out of ten of your guests are trying to be health conscious, so maybe they appreciate the effort you’ve put in to serve something healthier, swap it up a little bit to make it less caloric or try something new,” she said.

At the end of the day, the holidays are all about coming together and sharing a meal or two. The road to healthy eating is not about restrictions and limitations. “And, you know, the dieticians like to say everything in moderation, so don’t feel like you can’t indulge, but be mindful of it,” Frank-Maslar said.

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