During the holidays, It’s all too easy to slip back into old habits-stress eating, indulging in sugary drinks and rich desserts, grazing on greasy, cheese-laden appetizers and entrees, skipping workouts for office parties, or accepting that extra slice of pie your aunt made just for you. These choices may feel harmless now, but weeks later, the consequences often catch up. You had worked so hard to eat well, stay active, and manage stress levels. Can you have it all? Will this year be different? (“Yes!!!” – from the Nutrition and Dietetics department. “Of course!”).
Reframing your mindset during the holidays is often the hardest-but most important-step towards consistency. When you approach the season with intention rather than indulgence, you open the door to a deeper sense of satisfaction. Instead of letting food control your choices, you take charge, making mindful decisions that support your well-being without sacrificing the joy of the season and community.
In other words, when you consistently make healthy and satisfying food and lifestyle choices throughout the year, you’ve already established a pattern and portion approach that can help you navigate holiday temptations. After all, similar challenges arise every day. Healthy eating isn’t a temporary “diet” you turn on and off- it’s a sustainable way of living that supports your long-term well -being.
Building a healthy relationship with food means you really can “have your cake and eat it too”—perhaps with a few mindful adjustments. You might modify the icing to reduce fat and sugar or enjoy a small portion as a part of a balanced meal. Walking after a big meal to support digestion and energy balance is another smart lifestyle choice. And skipping meals to justify overeating later? That strategy rarely works. Below is a list of 8 practical tips to help you during the holidays and all year long.
Plan Ahead
- Bring a healthy dish that meets your needs
(Roasted vegetables with feta and balsamic vinegar drizzle) - Imagine the setting and scenarios and start to strategize
Balance Your Plate
- Aim for half of your plate to be fruits and vegetables
- Split the other half of your plate into quarters one with lean protein and the other quarter for whole grains or starchy vegetables
- Choose beverages that do not have sugary mixers- and limit to no more than two drinks
- Survey the appetizers and desserts
Examples of Smart Swaps
- When preparing your dishes- use Greek yogurt in place of sour cream or mayo in dips
- Try mashed cauliflower instead of mashed potatoes or mix ½ and ½
Mindful Indulgence
- Enjoy treats, but portion control is the key- one cookie instead of 3, a handful of nuts or chips instead of distracted eating
- Choose naturally sweet options like baked apples or fruit salad for sweets
Stay Hydrated
- Drink plenty of water-sometimes thirst is mistaken for hunger
- Limit sugary drinks and alcohol, which add up quickly
Keep Moving
- Take walks after meals or join in active holiday traditions like dancing, games, or sledding
- Even short bursts of movement help balance out indulgences
Listen to Your Body
- Eat when you’re hungry, stop when you’re satisfied
- Don’t skip meals to “save up” for a big dinner- this leads to overeating
Practice saying “No” in a nice way
- When someone questions your choices: “I’ve found that eating this way helps me feel more energized especially during the holiday season.”
- If your +1 or close friend says, “you’re being too strict.”: “I get that it might seem that way, but I’m just trying to take care of myself. It is not about being perfect-just about feeling good and staying healthy.”
- When coworkers tease or joke: “Haha, I know it’s different from what I used to eat, but I’ve been feeling great with these changes. It’s worth it!”
- When someone says, “just have a little more-it’s the holidays- I made this for you.”: "Thanks, it looks delicious. I really appreciate that. I have already had what is satisfying for me. Perhaps I can take some home for later.”