Comfort and joy: 7 healthy holiday party tips for a safe celebration

The holiday season is a time for celebration, warmth and togetherness, but it can also be a period where indulgence leads to stress and potential holiday health risks. Whether you're planning to host a large gathering or an intimate dinner, follow these healthy holiday party tips to ensure your get-together brings comfort and joy to everyone.

Before the holiday season begins, you might want to consult with a primary care physician for guidance on staying healthy during this sometimes-stressful time. Your doctor can refer you to a dietician or other medical specialists who can help you navigate the season with personalized support.

Don’t have a primary care provider? Use BJC Medical Group’s online search tool to find a primary care physician or nurse practitioner near you who is taking new patients.

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No holiday party is complete without delicious food and drinks, but the key is to keep the party refreshments festive and nutritious—or at least include those options. Instead of the typical sugar-laden treats, offer your holiday guests alternatives that are low-sugar and heart-healthy. Prepare a variety of holiday snacks like fruit platters, vegetable crudités with hummus or whole-grain crackers with cheese.

For dessert, opt for lower-sugar options like baked apples with cinnamon, homemade fruit sorbets or low-fat Greek yogurt parfaits with fresh berries and nuts. These are not only crowd-pleasers but also align with a healthy holiday theme.

When it comes to drinks, avoid heavy, sugar-rich cocktails and instead serve low-alcohol drinks and mocktails. Offer sparkling water infused with fruit slices like oranges, berries or lemons for a refreshing and low-calorie option. Remember, many of your holiday guests may be traveling for the occasion, so non-alcoholic beverages that offer extra hydration are essential.

Additionally, heart-healthy beverages like herbal teas or green teas provide a festive, warm drink without adding unnecessary calories.

Overindulging during the holidays is almost a tradition, but it doesn’t have to be. You can enjoy the festivities without overeating by practicing mindful eating habits. One easy way to do this is by using smaller plates for the main meal and snacks. This encourages you and your guests to take smaller portions, giving you a chance to try a variety of foods without feeling overstuffed.

Additionally, when serving food buffet-style, try to space out the offerings. Placing lighter, healthier options like salads and vegetables first, followed by the heavier dishes, allows guests to fill up on nutritious foods before moving on to more indulgent choices. This strategy promotes portion control and ensures a balanced meal.

Holidays are often associated with sitting down for long meals or lounging on the couch, but incorporating movement into your event can keep the energy high and promote health. Plan a few light, active games that can be played indoors or outdoors, depending on the weather. Activities like charades, a holiday-themed scavenger hunt or even a post-dinner walk to view festive lights are fun and help get everyone moving.

Dancing is another great way to encourage physical activity. Create a holiday playlist and get your guests on their feet with a casual dance session. Not only does this add a fun element to your holiday party, but it also burns calories and lifts spirits.

When you host a healthy party, it’s considerate to keep in mind the dietary needs of your party guests. Food allergies and dietary preferences are common, and offering a variety of dishes that cater to everyone’s needs shows thoughtfulness and care. Ensure your menu includes options that are gluten-free, vegan and nut-free; offer sugar-free and low-carb options for people who have diabetes. Label dishes clearly so guests easily identify which foods they can safely enjoy.

For instance, offer a gluten-free stuffing option or serve quinoa salad as an alternative side dish. Vegan-friendly recipes such as roasted vegetables, lentil or pumpkin soup or an avocado- or chickpea-based dip can be crowd-pleasers for those with specific dietary needs. Offering these healthy alternatives will make all your guests feel included and ensure that your holiday party is both enjoyable and safe.

Maintaining hygiene during the holidays is crucial, especially with the risk of seasonal illnesses. Make sure guests know where restrooms and sinks are located for handwashing. Encourage guests to wash hands frequently, particularly before and after eating. You might even include fun, festive signs reminding them to stay clean and healthy.

Have hand sanitizer available at various points around your party space—near the food table, by the entrance and in high-traffic areas. This simple step helps reduce the spread of germs and ensures a safer environment for all guests.

By promoting good hygiene, you’re not only helping to keep your holiday party germ-free but also protecting everyone’s well-being.

Holiday stress is real, and it can take a toll on both mental and physical health. As a host, you can create a calming atmosphere that allows your guests to unwind and enjoy the festivities. Play soft holiday music, offer plenty of comfortable seating and keep the lighting soft to create a cozy and warm ambiance.

Additionally, ensure that your guests don’t feel pressured to overeat or drink. Let them know it’s perfectly okay to take breaks from the festivities and consider providing a quiet space where party guests can retreat if they need a moment to relax. By fostering a stress-free environment, you contribute to the overall health and happiness of your holiday gathering.

Holiday parties come with risks that can lead to common party injuries. By being aware of these risks, you can take preventive steps to ensure a safe gathering.

Slips, trips and falls: Snow, ice and spilled drinks can lead to slips and falls. Make sure entryways and pathways are cleared of snow and ice, provide non-slip mats at entrances, and clean up spills immediately to avoid indoor accidents.

Burns: With candles, fireplaces and cooking appliances in use, the risk of burns increases. Keep flammable materials away from open flames, monitor food preparation closely, and ensure candles are out of reach of children and pets.

Cuts and lacerations: Sharp kitchen tools and broken glass from dropped dishes can result in cuts. Use proper cutting techniques and consider plastic or unbreakable glassware to prevent accidents. Stow knives and other cooking utensils in a drawer, sink or away from the edges of counters and tables when not in use to keep young guests from accessing them.

Back injuries from lifting: Lifting heavy holiday decorations, such as putting up a Christmas tree or moving furniture can strain your back. Use your legs to lift and ask for help if something is too heavy.

It's always a good idea to have a basic first-aid kit on hand, stocked with bandages, antiseptic wipes and over-the-counter medications for minor incidents. Being prepared ensures that if an issue arises, you can handle it smoothly and with care.

FAQ: Hosting a safe and healthy holiday party

What are some healthy snack options I can serve at a holiday party?

For a healthy holiday party, choose snacks that are low in (or free of) fat, sugar, cholesterol and artificial ingredients. Where possible, serve whole, fresh foods or healthier versions of perennial holiday favorites.

How can I encourage guests to avoid overeating?

Use smaller plates to promote portion control and place lighter, healthier foods such as salads and veggies at the start of the buffet line. This helps guests load up on the most nutritious foods first, reducing the likelihood of overindulging.

How can I promote movement and physical activity during a holiday party?

Incorporate fun, light activities such as holiday-themed scavenger hunts, charades or casual dancing to get guests moving. These activities keep the energy high and add a festive spirit to the event

What should I do if a guest has food allergies or dietary restrictions?

Make sure to offer a variety of dishes that cater to different dietary needs, such as gluten-free, vegan and nut-free options. Clearly label these foods with a placard or sticker so guests can easily identify which dishes suit their preferences and allergies.

What kind of non-alcoholic drinks can I serve?

Provide heart-healthy and festive drinks like sparkling water infused with fruit, non-alcoholic mocktails or herbal teas such as green tea. These options are refreshing and low in calories, making them suitable for a healthier party theme.

Hosting a healthy holiday party doesn’t mean sacrificing fun or flavor. With thoughtful planning, you can create a festive, joyful gathering that supports both safety and well-being. By offering heart-healthy snacks, encouraging portion control, incorporating physical activities, and being mindful of dietary restrictions, your holiday party will be a hit. Remember to prioritize hygiene and stay prepared for any unexpected health issues. Following these simple healthy holiday party tips will ensure your holiday celebration is filled with comfort and joy.

What to do if someone gets sick or injured

Despite your best efforts to ensure a safe and healthy holiday party, accidents or illnesses can still happen. If you or a guest becomes unwell or gets injured, remain calm and help them get the most appropriate care.

• BJC HealthCare has several Convenient Care clinics where you or your guest can get treatment for an unexpected injury or illness during the holidays. These offices offer extended hours, including evenings, weekends and most holidays, making them an ideal option for non-emergency care, so you or your guest can get back to enjoying the holiday season without delay.

• Or schedule a virtual care appointment via video. This service is available for new and current patients 12 years and older, 7 days a week, 24 hours a day.

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