Holidays are a special time to gather and celebrate but may also create challenges with staying on track with your goals for a healthy lifestyle. With most holiday events centering around large quantities of decadent foods, health consciousness tends to be put on hold until the holidays are over. Thankfully, there’s several ways to still enjoy your favorite foods this holiday and keep your health a priority. As a registered dietitian working in community health, I believe the holidays should be about enjoyment, not restriction.
Here are a few tips and strategies to help you plan for a holiday season that is just as enjoyable as the rest of the year.
- Plan for the pause
- Having routines and SMART goals1 are great strategies for improving our health and wellness. Instead of getting off track unintentionally, plan to readjust your routines to include longer days with loved ones. Add flexibility into your days instead of the “all or nothing” mindset. Planning for the interruption is useful when traveling and on vacation as well.
- Avoid skipping meals and overeating
- Research2 shows the importance of not skipping meals, especially breakfast, for improved metabolic and endocrine health. Choosing light, nutritious meals and snacks throughout the day keeps you energized and helps prevent overeating at holiday gatherings. Here is a quick sample menu to keep you nourished during the day prior to an evening event: Breakfast: ½ cup of vanilla Greek yogurt, 1 cup of fresh fruit, and a handful of nuts or seeds. Lunch: ½ of sandwich with 1 cup of vegetable soup. Optional snack: 1 oz whole grain pita chips, raw veggies, and a ½ cup of bean dip or hummus.
- Practice Mindful Eating strategies
- Mindful eating includes engaging your senses, slowing down, minimizing distractions, and listening to your hunger and fullness cues. Practice putting utensils down in between bites and counting the number of times you chew your food. Some medical professionals suggest chewing 20-30 times per bite3. Chewing slowly and thoroughly aids in digestion, assists in nutrient absorption, and can prevent heartburn.
- Add more color
- Naturally colorful fruits and vegetables boost nutrition without sacrificing tradition. Simple swaps—like roasted vegetables or fruit-based desserts—can make meals festive and nourishing. An added tip would be to bring a non-starchy option that may otherwise be unavailable such as leafy greens, cabbage, or roasted carrots.
- Find your favorites – save the rest for later
- Finding ways to portion control amid so many options can be tough. Try selecting a few of your top favorite dishes and then pack leftovers of any foods or desserts you did not get to try for another meal. Staying hydrated with water and beverages without added sugars can also help with managing appetite, portions, and overall health.
- Emotional health matters
- It is important to acknowledge the emotional influence that may accompany the holidays as well. Check in with yourself and your loved ones with intention. Practice speaking or writing out affirming statements that align with your wellness goals and embrace balance. An example statement could be: “I can choose smaller portions and still enjoy myself.” Encourage non-food related coping strategies focused on movement, mindfulness, and connection. For more support, talk with a counselor or mental health professional to help you in your wellness journey.
- Focus on what you CAN do to stay active
- A little goes a long way with maintaining movement during busier seasons. One study4 estimated that increasing physical activity by a small amount of 10 minutes per day could prevent roughly 110,000 deaths per year! Focus on small ways to move even in the absence of a gym or fitness classes. Taking a brisk walk after dinner, playing catch outside, dancing indoors, and even seated chair movements during commercials can be great ways to include joyful movement wherever you are.
Connection and celebration are the keys to making the holidays special. With small, sustainable adjustments and practical strategies, we can help our communities enjoy the season without compromising health. If your health center staff and patients would like more guidance on nutrition and wellness, ask about our Food As Medicine nutrition programming at VCHA. Have a wonderful, happy, and healthy holiday season.
References
- Genewick, D.O., Joanne. (2022, December 20). Setting SMART goals for success. Mayo Clinic. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/setting-smart-goals
- Minari, T.P., & Pisani, L.P. (2025). Skipping breakfast and its wide-ranging health consequences: A systematic review from multiple metabolic disruptions to socioeconomic factors. Nutrition Research 141(9), 34-35. https://doi.org/10.1016/j.nutres.2025.07.006
- Nunez, Kirsten. (2025, February 25). How to Chew Your Food—Plus Signs You’re Doing It Wrong, According to MDs. Real Simple. https://www.realsimple.com/health/nutrition-diet/healthy-eating/how-many-times-should-you-chew-your-food
- Saint-Maurice, P.F., Graubard, B.I., Troiano, R.P., et al. (2022). Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults. Jama Network, 182(3), 349-352. https://pmc.ncbi.nlm.nih.gov/articles/PMC8787676/
