Dietitian’s Tips for Staying Healthy During the Holidays
The holidays are filled with celebrations, traditions, travel, and —of course— LOTS of delicious food. It’s a joyful time of year, but if you’re working toward health or weight-loss goals, it can also feel scary and overwhelming, with frequent worries about “falling off track” and reversing all of the progress you’ve made. Here’s an important reminder: the holiday season is a handful of moments spread across several weeks—not a 24/7 free-for-all. A few festive meals won’t derail your progress. What matters most is how you support yourself in between them!
Instead of stressing about perfection, focus on these simple habits that help you stay balanced, energized, and confident all season long.
1. Don’t Skip Breakfast—Start Your Day With Intention
When you’re heading to a party or know you’ll be around lots of treats, it can be tempting to “save calories” by skipping meals. But this almost always backfires, leading to intense hunger and subsequent overeating later on.
Begin your day with a breakfast rich in protein + fiber to regulate your appetite and blood sugar. Think eggs with veggies, Greek yogurt and berries, chia pudding, or oatmeal with nuts.
2. Prioritize Protein & Fiber at Meals
Holiday foods can be rich in fats and carbs, so balancing your plate out with protein and fiber helps keep you satisfied without feeling overly stuffed.
Aim to fill 1/2 your plate with veggies and/or fruit, and 1/4 of your plate with a solid protein source. This helps keep cravings manageable and supports steady energy all day. Then, save the rest of your plate for the fun carb-heavy treats you most enjoy!
3. Choose the Treats That AreWorth It
The season is full of cookies, cocktails, and desserts. You don’t need to avoid them—just be selective.
Pick the treats you genuinely love, not the ones you’re eating just because they’re available. Enjoy that homemade peppermint bark or your favorite holiday cookie, and skip the things that don’t excite you. This creates balance without feeling deprived.
4. Bring a Healthy Dish to Gatherings
If holiday parties leave you feeling out of control with choices, bring something healthy that you enjoy. This ensures that you have options that support your goals—while still contributing something delicious for everyone else. Here are some easy, crowd-pleasing options:
A colorful winter salad with citrus or pomegranate
Roasted vegetables with herbs
A veggie board appetizer with hummus, crudite, & nuts
A refined sugar-free dessert (like my gluten-free & dairy-free pumpkin pie bars)
5. Keep Moving (But Don’t Overthink It)
Regular movement is one of the best tools in supporting your energy, digestion, stress levels, and overall mindset during the holidays.
Focus on simple and doable movement like:
A morning walk
A quick 10-minute bodyweight routine (like my 10 minute mat pilates workout. I also love Nourish Move Love on Youtube - she has super effective workouts ranging from 5-45 minutes that are totally free!)
Stretching before bed
Regular movement keeps you feeling grounded and helps you stay connected to your routine, even when your schedule gets busy.
Remember: One Meal Doesn’t Make or Break Your Progress
Staying on track doesn’t mean avoiding fun foods or being “perfect.” It means making mindful choices most of the time, enjoying treats intentionally, and giving yourself grace.
Your long-term, daily habits matter far more than a few festive meals. Stay consistent where you can, enjoy the moments that matter, and trust that you can celebrate without losing sight of your goals.
