The holiday season is a time for celebration, connection, and more often than not, second helpings. For people managing chronic conditions such as chronic kidney disease (CKD), diabetes, or heart disease, navigating rich meals and buffet-style gatherings can be challenging.
The good news is that holiday traditions don’t have to conflict with healthy eating. With a little planning and a few small adjustments, it’s possible to savor the season while supporting overall wellness.
Enjoy Mindful Portions – Using a smaller plate, drinking water before meals, and slowing down while eating can help prevent overeating. Aim for balanced portions of lean proteins, whole grains, and plenty of vegetables. Fill half of your plate with non-starchy vegetables like carrots or green beans, one quarter of your plate with lean protein like fish, turkey, or tofu, and one quarter of your plate with whole-grain carbohydrates such as brown rice or wholewheat bread.
Make Smarter Use of Salt -- Many signature holiday dishes, especially turkey, are prepared with high-sodium methods like brining. For those who may need to lower their sodium intake, seasoning foods with herbs, citrus, and salt-free rubs can provide flavor without added salt. Choosing whole, minimally processed foods can also help to lower sodium intake, making it easier for the body to maintain stable blood pressure and fluid balance.
Choose Low-Fat Cooking Methods – Baking, grilling, and roasting are healthier alternatives to frying, and opting for olive or avocado oil instead of butter can reduce saturated fat intake. These choices support kidney and heart health while still delivering great holiday flavor.
Don't Skip Meals – Avoiding breakfast or lunch to “save room” for a special dinner often leads to overeating. Balanced meals throughout the day (and perhaps a light snack before an event) can help maintain energy and prevent bingeing.
Enjoy Sweets in Moderation – Seasonal desserts are part of the fun, but smaller portions can help keep added sugars in check. Fruit-forward options, like this baked apple recipe from the American Kidney Fund, are a great alternative to rich holiday desserts.
At Healthmap Solutions, helping patients with kidney disease manage their health is our top priority. Our Care Navigation team includes registered dietitians who support patients with making healthy eating choices year-round, whether they are preparing for holiday gatherings or simply looking for healthier everyday meals and snacks.
For a list of delicious recipes and comprehensive cookbooks designed with kidney patients in mind, check out Healthmap’s Kidney-Friendly Recipes page.
Healthmap wishes you a happy and healthy holiday season!