Happy and Healthy Holiday Nutrition
November 3, 2025
The holiday season can be a fun time to travel, connect with family, and enjoy sacred holiday traditions. It may also bring stress and fear of weight gain or losing sight of nutrition goals. There is less time to follow an exercise regimen and meals can be larger and more indulgent. Here are some tips to continue healthy habits while enjoying the holidays:
1. Make time for movement
It may not be realistic to hit the gym on a holiday, but making time for a little bit of movement can set the day off on a good note. This can look like some light stretching before cooking on Thanksgiving or an after dinner walk with the family. Doing a little bit of movement can help with both physical and mental health to navigate the holiday.
2. Don’t save calories
Many people will skip meals on a holiday to save room for a larger dinner. This is not recommended because you may end up feeling out of control when it is dinnertime and end up overeating. If you eat small, frequent meals during the day you will go into the holiday dinner feeling more in-control and aware of your hunger and fullness cues.
3. Give yourself grace:
Sometimes there can be a fear that indulging in a decadent holiday treat, whether it be Mac & cheese or pumpkin pie, means deviation from nutrition goals. Our bodies are able to utilize nutrients from all foods and, as long as you are incorporating balance with fiber and protein, you are staying on track. It is best to enjoy your favorite foods with a plan instead of trying to avoid them and then feeling left out or end up overeating. For example, instead of avoiding the Mac & cheese have a scoop on your plate along with colorful fiber from the green beans and protein from the turkey. This way you can confidently enjoy your favorite foods without feeling guilty or out of control.
Side note: At the holiday party, try not to comment on how much or what foods other people have on their plates. You never know what someone’s relationship with food is so it is best to keep it light and positive. This includes self-talk. Try to refrain from making comments such as “I shouldn’t be eating this”. This can make someone else at the table feel bad for enjoying that food or may make them uncomfortable that you are not letting yourself enjoy a certain food. Complimenting someone on a yummy dish that they brought is always welcome, in my opinion.
Maintaining healthy habits is possible with mindfulness, planning, and self-kindness. With these tips you can be successful with having a happy and healthy holiday with friends, family, and food.
