11/24/2025
At a recent Cumberland Rotary meeting, Allison Lutz, lead dietitian at UPMC Western Maryland, shared her “5 Tips for Healthy Eating Around the Holidays.”
1. Let go of “all or nothing” thinking.
The holidays can make it easy to feel like you’ve “fallen off the wagon,” but extremes like overeating or overly restricting don’t help. A mindful, balanced approach will keep you feeling your best.
2. Stick to your routine.
Keep the healthy habits that ground you. Eat your normal meals, go for that afternoon walk, and hold on to the rhythms that support your well-being.
3. Build balanced plates.
Aim for protein, starch, and veggies at meals. A turkey dinner can absolutely be balanced!
4. Listen to your body.
Hunger and fullness cues are easy to ignore during celebrations. Eating until you’re satisfied (not stuffed) helps you enjoy the day comfortably—and leaves room for leftovers tomorrow.
5. Give yourself grace.
There’s no “perfect” way to eat during the holidays. Be mindful, enjoy the treats you love, and if you feel like you overdid it, simply return to your routine at the next meal.
If you’re looking for a festive meal idea, Allison’s favorite is teriyaki-marinated grilled pork chops with maple-mustard roasted potatoes and veggies.
Try the veggie recipe here: https://www.eatingwell.com/maple-mustard-roasted-vegetables-11799536
