Navigating Holiday Eating: Tips for a Healthy Heart and Waistline

11/17/2025

For many, the holiday season is a time of joy, family gatherings and delicious food. But it’s also a season when heartburn, high blood sugar and extra pounds tend to creep in. With Thanksgiving feasts, holiday parties and Christmas celebrations on the horizon, local physicians are reminding families to enjoy the season, but in moderation.

“The holidays should be a time of celebration, not guilt,” said Daren Tompkins, M.D., family medicine provider at Lakeside Physicians in Granbury. “The key is balance. You don’t have to deprive yourself, but you do want to make choices that keep your heart and your health in mind.”

The Holiday Health Challenge

Research shows that most Americans gain between one and five pounds during the holiday season. While that may not sound like much, studies also suggest that many people never lose the weight. Over the years, those extra pounds add up, contributing to long-term risks like obesity, diabetes and heart disease.

“What concerns us as physicians isn’t the one slice of pie,” Dr. Tompkins said. “It’s the fact that unhealthy habits in November and December can become the norm, and those extra pounds and blood sugar spikes carry into the new year.”

Smart Strategies for the Table

Dr. Tompkins suggests several strategies for navigating big meals without missing out on holiday favorites:

• Don’t skip meals before the big dinner. “People often think skipping breakfast or lunch saves calories, but it usually backfires,” he said. “You end up overeating later.”
• Watch portion sizes. Use a smaller plate, or start with vegetables and lean proteins before heading for the stuffing and sweets.
• Stay hydrated. “Thirst is often mistaken for hunger. Drink water throughout the day to curb overeating.”
• Limit liquid calories. Sugary drinks and alcohol add up quickly. Choose water, sparkling water or unsweetened tea when possible.

Protecting Your Heart

The holidays are also a prime time for what physicians call “holiday heart syndrome,” irregular heart rhythms brought on by overeating, heavy drinking and stress.

“People are surprised to learn how much holiday behaviors can affect the heart,” Dr. Tompkins explained. “Too much salt, too much alcohol or too much stress can all trigger problems, especially in someone who already has underlying heart disease.”

His advice: keep indulgence in check and listen to your body. “If you experience chest pain, shortness of breath or unusual fatigue, don’t ignore it. Those could be signs of something serious.”

Keeping Diabetes in Mind

For patients living with diabetes, the holidays present an even bigger challenge. Traditional meals are often loaded with carbohydrates and sugars that spike blood glucose levels.

“Diabetes doesn’t take a holiday,” Dr. Tompkins said. “But that doesn’t mean patients can’t enjoy the season. It just means planning ahead; knowing which foods to limit, checking blood sugar more often and remembering to take medications on time.”

Simple swaps, like roasted sweet potatoes instead of marshmallow-topped casseroles, or fruit for dessert instead of cake, can help.

Don’t Forget Activity

Exercise is one of the best ways to balance holiday indulgence, but it’s often overlooked during busy weeks.

“Even short walks after meals can make a big difference,” Dr. Tompkins said. “It helps with digestion, lowers blood sugar and relieves stress. You don’t need a gym membership; just move.”

He encourages families to turn activity into part of the tradition: a walk before dessert, a game of touch football or a family outing to look at holiday lights.

Stress and Emotional Eating

While food is often the focus, stress plays a big role in holiday health. Financial pressures, family conflicts or loneliness can all trigger emotional eating.

“It’s important to recognize when you’re eating because of emotions rather than hunger,” Dr. Tompkins said. “Finding healthier outlets, like connecting with a friend, practicing relaxation or simply stepping outside for fresh air, can make a big difference.”

A Realistic Approach

Above all, Dr. Tompkins emphasizes that the holidays aren’t about perfection — they’re about finding a middle ground.

“Have the slice of pie. Enjoy the family recipes,” he said. “Just don’t let one big meal turn into six weeks of overindulgence. A little mindfulness goes a long way.”

Local Support

For those managing conditions like diabetes, high blood pressure or heart disease, physicians at Lakeside Physicians are available to provide individualized care and guidance.

“We want patients to feel empowered, not restricted,” Dr. Tompkins said. “The holidays are meant to be enjoyed, and with the right strategies, they can be healthy too.”

To schedule an appointment, contact Daren Tompkins, M.D., family medicine provider at Lakeside Physicians in Granbury, (817) 326-3900.

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