Healthy Grazing

Nourishing your way through the holidays

This season is one of abundance, with good food, great company and a busy pace that can easily disrupt our regular routine. Meals will get skipped in a rush, and our arrival at a destination might coincide with hunger and hasty food choices. Grazing with intention offers an alternative to this holiday hustling. Balanced and mindful snacking can help maintain steady energy levels, encourage mindful eating and allow for enjoyment of festive fare without overindulgence.

Small, nourishing bites throughout the day help maintain balance and allow full embrace of the season's joy. Illustration by Kingsley Spencer.

• Protein: leftover turkey or ham, hard-boiled eggs, cheese, yogurt, smoked salmon, tinned fish, shrimp cocktail

• Healthy Fat: olives, spiced nuts, pepitas, herb-infused olive oil (many protein options such as tinned fish and eggs also provide healthy fats)

• Fiber: apples, oranges, grapefruit, pomegranate, pickles, pears, root vegetables, granola, winter greens, cranberries, dried figs

Seasonal Grazing Inspiration

Ingredients may be mixed and matched based on availability. Consider these combinations:

• Hummus Board: seasonal hummus + rainbow carrot sticks + pumpkin seeds

• Cheese Stacks: sharp Cheddar + apple slices + wholegrain cracker + dab of Dijon mustard

• Cranberry Yogurt Parfait: plain Greek yogurt + spoonful of cranberry sauce + pumpkin granola + orange zest

• Leftover Magic Toast: whole-grain toast + leftover turkey or ham + seasonal relish (cranberry, mustard or chutney)

Flavor the Season: Make Every Bite Count

Grazing plates during the festive season can rival the excitement of shared meals. Satisfying flavors reduce mindless nibbling.

• Herbs, spices, pickles and festive dips elevate small bites

• Dinnertime favorites such as turkey, roasted vegetables or grains transform easily into new snacks

Sip Happens: Hydration for the Holidays

Proper hydration supports energy, digestion and the ability to recognize true hunger cues. Pairing bites with refreshing beverages supports the body and maintains vibrant celebrations. Festive hydration options include:

• Sparkling water with tangerine juice and unsweetened cranberry juice

• Iced hibiscus tea topped with an orange slice and cinnamon stick

• Grapefruit juice over ice finished with a splash of ginger beer

Graze Anatomy: The Bottom Line

Grazing centers on options rather than rules. This approach may feature spiced nuts and fruit one day, leftover turkey and cranberry on toast the next. Flexibility allows for honoring the body's rhythms during a hectic season, a practice enabling thoughtful fueling and presence with family and friends. Small, nourishing bites throughout the day help maintain balance and allow full embrace of the season's joy.