Nutrition Through the Holidays

The holiday season is full of joy, celebration, and togetherness - but it can also be full of stress when it comes to food. Endless gatherings, family recipes, rich desserts, and an unpredictable schedule often leave people feeling caught between two extremes: overindulgence and rigid restriction. Neither supports true wellness. The good news is, you don’t have to “survive” the holidays or undo them later. With a mindful approach, you can enjoy traditions, honor your health, and enter the new year with energy instead of regret.

Why Holiday Nutrition Feels Hard

One reason holiday eating can feel overwhelming is that food takes on added meaning during this season. We eat not just for fuel, but for memory, connection, and tradition. A cookie might remind you of your grandmother, or a holiday casserole might represent family heritage. These layers of meaning can make us feel pressured to eat things we don’t actually want - or guilty when we do.

Add to that the irregular schedules, travel, and parties, and it’s no wonder people feel out of sync with their usual habits. Research supports this too: a 2020 study in the European Journal of Clinical Nutrition found that holiday weight gain is small but consistent, with many people struggling to lose it afterward. But more importantly, the stress and guilt around food can take away from the joy of the season.

A Balanced Approach: Flexible, Not Rigid

Rigid restriction (“I won’t eat a single treat”) often backfires, leading to cycles of craving and overeating. On the other hand, throwing caution to the wind can leave you feeling sluggish, bloated, or discouraged. The key is flexibility: enjoying seasonal favorites with mindfulness, while keeping balance in the bigger picture.

Instead of thinking “good” and “bad,” shift your focus to balance and intention. A holiday meal can absolutely include pie or stuffing - it’s how you approach the whole week, not just one plate, that matters.

Practical Strategies for Holiday Eating

1. Prioritize protein and produce.At parties or big meals, start by filling half your plate with colorful vegetables or fruits, and a quarter with lean protein. This naturally balances your plate, supports steady energy, and leaves room for favorite extras without overloading.

2. Don’t skip meals to “save up.”Arriving at a holiday dinner overly hungry usually leads to overeating. Instead, eat balanced meals earlier in the day - protein, fiber, and healthy fats - to keep your blood sugar stable and appetite in check.

3. Choose your favorites.Not every holiday food needs to go on your plate. Instead of eating something just because it’s there, ask yourself, “Do I actually enjoy this?” Prioritize the treats that bring you joy and skip the ones that don’t.

4. Stay hydrated.With cold weather and busy schedules, it’s easy to forget water. But hydration helps regulate appetite, supports digestion, and keeps energy steady. Aim to drink throughout the day, and alternate water with festive drinks.

5. Practice mindful eating.Pause to notice the smell, texture, and taste of each bite. Eating slowly helps you savor food and recognize fullness cues. Mindful eating isn’t about restriction - it’s about making your meals more enjoyable and intentional.

6. Plan gentle movement.Walking after a meal, stretching in the morning, or playing an active game with family can help regulate digestion and energy. Movement doesn’t have to be structured exercise; it can be woven into the rhythm of your gatherings.

7. Release the guilt.A holiday meal or dessert doesn’t undo your health. One cookie isn’t failure - just like one salad isn’t success. Health is built on patterns, not single choices. Guilt doesn’t serve you, but balance and awareness will.

Food as Connection, Not Conflict

It helps to remember that food is more than nutrition - it’s connection. Sitting down to share a meal, enjoying traditional dishes, or baking with loved ones are all acts of togetherness. When you focus on connection, the pressure around “perfect eating” begins to ease.

For example, making a family recipe might be more about honoring history than the ingredients themselves. Sharing a holiday toast may be more about the company than the drink. By reframing food as part of a larger picture of belonging, you can enjoy the moment without turning it into a test of willpower.

A Reflection to Start With

Ask yourself: How do I want to feel on January 2? Energized? Balanced? Connected? Then let those feelings guide your holiday choices. That doesn’t mean saying “no” to every treat - it means making decisions that align with your deeper vision.

Instead of thinking about holidays as a season to “get through,” think of them as an opportunity to practice flexibility, balance, and joy in real-world settings. When you approach food with intention, you give yourself permission to enjoy the season and still honor your wellbeing.