The holiday season is filled with family gatherings, holiday parties, and plenty of festive meals and treats. While this time of year offers much to look forward to, it can also be seen as a stressor by some, as it presents lots of obstacles to maintaining their healthy eating habits and nutrition-related goals. Between busy schedules, changes in routine, travel, and an abundance of delicious foods, it’s often easier to move your nutrition goals to the back burner. However, others may focus so hard on being perfect that they miss out on the enjoyment the holiday season can bring.
However, you don’t have to choose between enjoying your favorite holiday foods and taking care of your health. The focus should not be about disregarding good habits entirely, nor restricting foods or skipping meals to “save” calories. Instead, it’s about adjusting your habits to make them sustainable for the time being in order to enjoy the season while also feeling your best.
Here are some practical strategies to help you navigate the holiday season while supporting your nutrition goals without missing out on what makes this time of year special.
1. Avoid a “Save Up Your Calories” Mindset
One of the most common habits people adopt before a holiday dinner or celebration is skipping breakfast and/or lunch to “save room” for a larger, more indulgent meal later in the day. While this might seem like a reasonable strategy, it often backfires as going that long without eating typically leaves one overly hungry, making it more difficult to recognize your fullness cues, eat comfortably and feel satisfied at the end of the meal. Instead, aim to maintain a relatively consistent eating schedule throughout the day, with each meal containing a good source of protein - such as a few eggs, a few ounces of meat or fish, low fat greek yogurt or cottage cheese, beans and legumes - and a good source of fiber, like fruits, vegetables, whole grains, beans, nuts or seeds. Eating regularly throughout the day can help you arrive at dinner or the special event feeling comfortably hungry, rather than ravenous, and removes the need to feel like you need to “make up” for missed meals, which often leads to overeating.
2. Build Balanced Meals Around Your Favorites
Much of the excitement around holiday meals is about the higher-calorie, higher-carbohydrate, and higher-fat foods, and rightfully so, they are delicious!. The key is not to overrestrict or overindulge, instead, create balance by pairing the foods that are higher in calories with those that are lower in calories, and often higher in protein and fiber, like fruits, vegetables, whole grains and lean proteins, if they are available, as these foods are likely to fill you up faster on fewer calories. For example, instead of making your holiday plate one that’s predominantly filled with carbohydrates like mashed potatoes, rolls, stuffing, and desserts, aim for greater balance by removing some of the desired volume of carbohydrates to make room for proteins like turkey, chicken or ham and fiber from foods like beans, vegetables or a salad. Protein and fiber help support fullness, while carbohydrates and fats provide energy and improve satiety. Including a variety of foods can help you feel nourished and not deprived!
3. Be Intentional About Holiday Treats
As mentioned earlier, being overly restrictive is only likely to backfire, so it’s important to give yourself permission to enjoy the treats you want. Be sure to slow down while eating, pay attention to the experience and allow yourself to enjoy the flavors, textures and traditions associated with the food. A few helpful strategies including choosing the dessert you are most excited about, rather than trying everything or eating something simply because it is available; sitting down and savoring the treat instead of eating it absentmindedly while preparing food or walking through the kitchen, and remembering that you can enjoy the food again another time - you do not need to eat everything all at once simply because it is a holiday.
4. Maintain Routine When Possible, But Give Yourself Grace and Flexibility When You Cannot
Travel, family visits, school breaks, holiday shopping, social events and parties can make it more challenging to maintain your usual routine, making it more challenging to prepare regular meals, exercise regularly, and even get adequate sleep. Rather than trying to maintain your routine perfect, identify a few foundational habits that you can realistically prioritize, such as eating breakfast most mornings, including fruits and vegetables with meals when practical and available, drinking water consistently throughout the day, and making time for movement as possible. For example, if you have several social events in one week, try to return to your usual meal structure in between events rather than letting the entire week get derailed.
5. Remember, One Meal Won’t Make or Break Your Progress
How you eat between Christmas and Thanksgiving is more important than how you eat between Thanksgiving and Christmas. Your long term health is shaped by your overall habits, not one holiday meal or a weekend of celebrations. Rather than reacting to a single meal or weigh-in by restricting food or increasing exercise, return to your usual routine. If you find yourself thinking, “I have already eaten too much, so I might as well start over in January”, try reframing that thought. You do not need to wait for a new week, month, or year to start over; instead, restart with your next meal.
In all, the holidays are meant to be enjoyed and that includes the food that comes with them. Want help creating a nutrition routine that fits your lifestyle, including throughout the holiday season? Consider working with a registered dietitian to help you develop an individualized approach to seating that supports your goals while also allowing you to enjoy the foods and experiences that matter to you most!
