Updated: 17 a few minutes ago Published: 1 a day ago

DEAR MAYO CLINIC: As the holiday season approaches, I always feel a little anxious and overwhelmed thinking about all the foods I’m going to eat. How can I balance treating myself to sweets and comfort foods while trying to maintain a healthy diet?

ANSWER: When it comes to the holidays, we must remember that the foods served are available to us all year round, not just during this season. If you think these items are only available at this time of year, it could lead to overeating or overindulging. We can still enjoy our favorite foods rooted in family tradition by paying attention to portion sizes.

Here are some steps you can take to help you be portion-wise and enjoy the holiday season:

1. When presented with a wide range of foods, consider all your options and really think about which food is worth eating.

2. Decide what will be on your plate (not everything will be).

3. Once you’ve served yourself, respect that decision and don’t come back for more food.

4. If something you chose doesn’t taste good, leave it behind, don’t eat it. Don’t feel the need to clean your plate. Only eat until you are full, not too stuffed. Take your time eating and savor every bite of food.

You can also use simple reminders when plating your food. Fill half your plate with vegetables and fruit; about a quarter with lean proteins, such as turkey or chicken; and the other quarter with starchy foods, such as mashed potatoes, corn casserole or a roll. Keep in mind that starchy side dishes shouldn’t take up most of your plate.

Desserts like homemade candies and cookies can be part of a balanced meal in small portions. A slice of pie can be made healthier by omitting the whipped topping. Keep in mind that excessive amounts of sugar or fat during the holiday season may increase your risk of developing certain health problems, especially if you had previously been informed that you were on the verge of developing a serious health problem such as high blood pressure, diabetes Or high cholesterol. After the holidays, people may find themselves with a new diagnosis even if they only indulged for a short time.

Here are some additional tips for eating healthy during the holidays:

1. Don’t go on a diet right before the holidays. You’ll feel miserable because everyone around you will enjoy all the delicious food you’re forbidding yourself. Give yourself some grace.

2. Avoid skipping meals on vacation day. We often think, “I’m going to save all my appetite for that big end-of-day feast, so I’m not going to eat.” » It is best to have a small meal or balanced snack, such as fruit and nuts, so that you are not too hungry when you arrive and do not overindulge in everything presented to you.

3. Don’t worry if you overdo it. Make a plan for the next party or gathering.

4. Stay hydrated. We often neglect to stay hydrated with water and instead choose sugary drinks or alcohol, which can add a lot of empty calories. Water should be your main drink, even during vacations.

It is essential to eat in moderation. Remember, it’s never all or nothing. I wish you a healthy and happy holiday.

—Andrea Delgado, dietitian, Mayo Clinic, Rochester, Minnesota

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Mayo Clinic Q&A is an educational resource and does not replace regular medical care. These Mayo Clinic Questions and Answers represent inquiries this healthcare expert has received from patients. For more information, visit www.mayoclinic.org.