How to Eat Healthy During the Holidays

The holidays are a magical time—filled with family, friends, celebrations, and, let’s face it, a lot of food. It’s the season of rich dinners, endless dessert tables, and indulgent treats everywhere you look. If you’ve ever felt like the holidays derail all the progress you’ve made toward your health goals, you’re not alone. But I’m here to tell you that it doesn’t have to be that way.

You don’t need to restrict yourself, avoid your favorite treats, or feel guilty for indulging during the holidays. With a few practical tips, you can stay on track, feel amazing, and still enjoy everything the season has to offer. Let’s dive into this step-by-step guide for eating healthy during the holidays—without feeling like you’re missing out.

1. The Mindset Shift: Stop the “All or Nothing” Thinking

First things first: let’s get your mindset in the right place. The holidays are not about perfection. It’s so easy to fall into the trap of thinking, “Well, I’ve already eaten that cookie, so I might as well go all in and start fresh in January.” Sound familiar? This all-or-nothing thinking is what sets you up for frustration and guilt.

Instead, embrace the idea of balance. It’s okay to indulge. It’s okay to enjoy your favorite holiday foods. The key is to do so mindfully, not mindlessly. This isn’t about saying “no” to everything—it’s about saying “yes” to the things that truly matter to you and letting the rest go.

Actionable Tip: Create a Holiday Intention

Take a few minutes to think about how you want to feel during the holidays. Do you want to feel energized, light, and confident? Write that intention down and refer back to it whenever you’re feeling unsure. This simple act can help you stay grounded and remind you of the bigger picture.

2. Build a Foundation of Protein and Fiber

When it comes to making smart food choices, protein and fiber are your best friends—especially during the holidays. Here’s why:

1. Protein helps keep you full, reduces cravings, and stabilizes your blood sugar.

2. Fiber aids digestion, keeps you satisfied, and helps balance the effects of heavier holiday meals.

By prioritizing protein and fiber, you’ll feel full longer and be less tempted to overindulge in sweets or carbs.

How to Get More Protein and Fiber During the Holidays

1. Breakfast: Start your day with a high-protein option like eggs with spinach, Greek yogurt with berries, or a protein smoothie. Add a sprinkle of chia or flaxseeds for an extra fiber boost.

2. Snacks: Keep snacks on hand like raw veggies with hummus, a handful of nuts, or a boiled egg. These will keep your energy steady and help you avoid sugary temptations.

3. At Meals: When you’re filling your plate, make protein the star. Think turkey, chicken, salmon, or plant-based options like lentils or beans. Pair it with fiber-rich veggies like broccoli, Brussels sprouts, or a big salad.

3. Plan Ahead for Parties and Gatherings

Holiday parties can be a minefield of temptation—think endless buffets, decadent desserts, and sugary drinks. But with a little planning, you can walk in feeling confident and in control.

Bring a Dish You Love

One of the easiest ways to stay on track is to bring a healthy dish you know you’ll enjoy. Not only will you have something nourishing to eat, but your host will also appreciate the contribution.

1. DIY Veggie Platters with a Twist

Forget the boring store-bought trays! Make your own veggie platter with bright, colorful veggies like carrots, bell peppers, cucumbers, and cherry tomatoes. Pair it with a homemade dip like Greek yogurt ranch or roasted red pepper hummus. It’s easy, fresh, and always a hit.

2. Protein-Packed Apps

Protein is key for staying full and satisfied. Try:

1. Mini turkey or chicken meatballs with a tangy dipping sauce.

2. Deviled eggs made with Greek yogurt instead of mayo.

3. Shrimp cocktail—it’s elegant, simple, and low-calorie.

3. Festive Salads

A fresh salad can be a game-changer at a heavy holiday meal. Try a mix of greens with roasted butternut squash, pomegranate seeds, and a balsamic vinaigrette. Add a sprinkle of nuts or crumbled goat cheese to make it extra special.

4. Whole-Grain Sides

Dishes like quinoa salad or wild rice pilaf can be both healthy and satisfying. Toss in some dried cranberries, chopped nuts, and a light citrus dressing for a festive touch.

5. Healthier Comfort Foods

You don’t have to skip the classics—just lighten them up a bit!

1. Use mashed cauliflower or Greek yogurt in your mashed potatoes.

2. Roast green beans with garlic and almonds instead of a heavy casserole.

3. Make baked sweet potato wedges with olive oil and cinnamon as a naturally sweet side.

6. Fruit-Based Desserts

If you’re in charge of dessert, try something lighter but still indulgent. How about:

1. A fruit salad with a honey-lime drizzle.

2. Baked apples stuffed with oats and nuts.

3. Dark chocolate-dipped fruit like strawberries or orange slices.

Scope Out the Buffet

Before you start filling your plate, take a minute to look at all the options. Choose your absolute favorites instead of piling on a little of everything. Start with veggies and protein, and then add small portions of the richer dishes you love.

Don’t Arrive Hungry

You know how they say never to go grocery shopping on an empty stomach? The same rule applies to parties. Eat a balanced meal or snack before you go so you’re not starving when you arrive. This helps you make more intentional choices.

4. Navigate Holiday Meals Like a Pro

Holiday meals are often filled with rich, indulgent dishes. And while they’re delicious, they can also leave you feeling sluggish and overly full. Here’s how to enjoy them without the food coma.

Start with Smaller Portions

It’s easy to get carried away with oversized portions during the holidays. Instead of loading up your plate, start with small servings of your favorites. Eat slowly, enjoy each bite, and check in with yourself before going back for seconds.

Use a Smaller Plate

If possible, grab a smaller plate for your meal. This simple trick can help you control portions without feeling deprived. Plus, it forces you to be more intentional about what you’re putting on your plate.

Mindful Eating

Mindful eating can be a game-changer during the holidays. Take a moment to sit down, chew slowly, and really savor the flavors of your food. Put your fork down between bites and focus on the people around you—it’s the holidays, after all!

5. Manage Indulgent Foods Without Guilt

Let’s be honest—indulgent foods are part of what makes the holidays special. Grandma’s cookies, your favorite pecan pie, the buttery mashed potatoes—they’re all part of the joy of the season. The key is to enjoy these treats without guilt or overdoing it.

Choose Your Indulgences

Not every holiday treat will be your favorite, and that’s okay. Instead of sampling everything, choose the one or two items you truly love and savor them. You’ll feel more satisfied and less tempted to overindulge.

Practice the 80/20 Rule

This is my go-to strategy for staying balanced during the holidays. Make 80% of your meals nourishing and nutrient-dense, and let the other 20% be for treats. This way, you can enjoy your favorite foods without feeling like you’ve gone off the rails.

6. Stay Active (Even When You’re Busy)

Exercise during the holidays isn’t about “burning off” calories—it’s about staying energized, reducing stress, and feeling good. Even if your schedule is packed, there are plenty of ways to fit in movement.

Ideas for Staying Active

1. Take a walk with family after a big meal.

2. Do a quick 20-minute workout at home.

3. Dance around the living room to your favorite holiday playlist.

The goal isn’t perfection; it’s consistency. A little movement every day can make a big difference in how you feel.

7. Hydration Is Key

With all the holiday cocktails, sugary drinks, and endless cups of coffee, it’s easy to forget about water. But staying hydrated is one of the easiest ways to keep your energy up and control cravings.

How to Stay Hydrated During the Holidays

1. Drink a glass of water before meals to help control portion sizes.

2. Carry a water bottle with you and sip throughout the day.

3. Alternate alcoholic drinks with water or sparkling water.

8. Give Yourself Grace

Let’s be real—no one eats perfectly during the holidays, and that’s okay. The holidays are about connection, celebration, and joy, not stressing over every bite of food. One indulgent meal, one skipped workout, or even one over-the-top week won’t undo all your progress.

Focus on the Big Picture

What matters most is what you do consistently, not occasionally. A few treats here and there won’t derail you. It’s about making choices that feel good for your body and mind—and giving yourself grace when things don’t go as planned.

Your Healthy Holiday Action Plan

To sum it all up, here’s your game plan for staying healthy (and happy!) this holiday season:

1. Set an intention for how you want to feel.

2. Prioritize protein and fiber at every meal.

3. Plan ahead for parties—bring a healthy dish and don’t arrive hungry.

4. Navigate meals with smaller portions and mindful eating.

5. Choose your indulgences and practice the 80/20 rule.

6. Stay active, even if it’s just a short walk or quick workout.

7. Hydrate consistently throughout the day.

8. Most importantly, give yourself grace and enjoy the season.

This year, let’s ditch the guilt and embrace a balanced, joyful approach to the holidays. You’ve got this! Wishing you a season filled with good food, great company, and lots of love.

xo, tammi