Holiday Parties Without the Guilt: Tips for Iowans to Indulge Smartly

Holiday invitations are rolling in for many Iowans — from work get-togethers to family celebrations — and those festive spreads can feel like a minefield for anyone trying to watch calories.

Shayna Schertz, a wellness education specialist with Emplify Health by Gundersen, says you don’t have to ditch your healthy habits entirely to enjoy the season. The key is being intentional, not impulsive.

“Go into the party and pick the foods you really want — the ones that feel special and aren’t around all year,” Schertz says. “Take a small portion, enjoy it, and then move on. You can get back on track tomorrow.”

That might mean savoring a slice of a homemade pie or a scoop of grandma’s potato salad. Schertz says holiday traditions are worth enjoying, and being too rigid can backfire.

“It’s the holidays — it’s good to indulge,” she says. “But if there’s something you don’t actually want, or you’ve decided to stick to certain goals, it’s okay to politely say, ‘No thanks, I’m not hungry right now.’”

Schertz also recommends a few simple strategies to keep celebrations from turning into overindulgence:

• Don’t arrive starving. Eat a balanced meal beforehand so you’re not tempted to load up immediately.

• Scan the options first. Take a lap around the table before filling your plate.

• Start with nutrient-dense foods. Choose fruits, vegetables, and other whole foods first, then add small portions of richer treats.

• Save splurges for truly special items. Everyday snacks like cheese and crackers can wait — focus on holiday foods you won’t see again soon.

Portion size matters, too. Schertz suggests aiming for a plate that balances produce with a modest helping of the “treat” foods, so you still feel satisfied without overdoing it.

Emplify Health by Gundersen operates clinics in Calmar, Decorah, Fayette, Lansing, Postville, and Waukon, and a hospital in West Union.