Healthy Holiday Eating: 10 Tips for Staying on Track Without Missing the Fun!

The holiday season brings an abundance of food and festivities that can be wonderful but challenging to navigate for those trying to stick to a healthy way of eating. If you’re looking for a game plan to enjoy the holiday season more mindfully, read on to learn: 

• Why it’s so challenging to eat healthy during the holidays

• 10 tips for healthy holiday eating

• Why it’s okay to indulge a little during the holidays 

• Bonus: 3 healthy holiday dishes and a mocktail to try!

Why it’s so challenging to eat healthy during the holidays

1. Social pressure

During the holiday season, family and friends often gather over food they have painstakingly prepared for others to enjoy. In some situations, there’s even a culture of outright pressuring people to eat more and more food as a way of doting upon people and making sure they feel satisfied. 

It’s natural to feel a little pressure to eat food that’s presented in this way, especially if everyone around you is partaking. Understandably, you don’t want to disappoint your friends and family by turning down their offerings. 

2. Availability of comfort foods

Many holiday dishes are comfort foods that tap into our sense of nostalgia around holidays past. You might associate the smell or taste of certain foods with fond memories, which can make it especially tempting to overindulge. 

The reality is that many of these dishes can be less healthy options than you might reach for any other time of the year, but they can be downright impossible to avoid during the holidays. 

3. Stress and shakeups to routines

Even if you have rock-solid healthy habits, the holidays can present a unique level of stress and throw you out of your usual routines. Whether it’s planning for extra company, unpleasant family drama, end-of-year- work pressures, or holiday travel, there are a lot of competing demands this time of year. 

As a result, you might find yourself leaning more toward processed or more convenient food choices over healthier options that require more time and energy. 

10 tips for healthy holiday eating

Here are 10 simple tips to help you enjoy holiday meals while keeping your eating habits healthy and balanced: 

1. Plan ahead

Before gatherings, decide which foods are most important to you. That way, you begin to construct a loose plan and in a way “budget” for the foods you really want to eat.

2. Eat regularly

Skipping meals to “save room” can lead to overeating and over-compensatory behaviors later on. Instead, try to eat balanced meals and snacks throughout the day to keep your hunger in check.

3. Stay hydrated

Thirst can sometimes feel like hunger. Drink plenty of water throughout the day and consider a glass of water before meals if you’re worried about overeating.

4. Focus on protein and fiber

Foods high in protein and fiber are more filling and typically more nutritious. By making these foods the priority, you’ll feel more satisfied with your meal and stay full for longer.

5. Bring a healthy dish

If attending a potluck, bring a nutritious option you enjoy to ensure there’s a healthy choice available (spoiler alert, we’ve included a couple of ideas below!). 

6. Focus on variety with smaller portions

Enjoy smaller servings of indulgent foods rather than large helpings. This lets you taste everything without overloading.

7. Eat slowly

Take time to savor each bite and thoroughly chew your food. Eating slowly allows your body to send signals of fullness from the gut to your brain so that you can avoid overeating.

8. Limit liquid calories

Alcohol, eggnog, and sugary drinks can add extra calories that are devoid of nutrition. Opt for lighter beverages and drink water between alcoholic drinks.

9. Use smaller plates

Using a smaller plate can help you manage portions and make better decisions about which foods to prioritize. Always feel free to go back for seconds if you’re still hungry!

10. Practice mindfulness

When eating, focus on the flavors, textures, and experience. Mindful eating can increase satisfaction, improve digestion, and help you understand when you’ve had enough to eat.

Why it’s okay to indulge a little during the holidays

While you can certainly keep these tips in mind, it helps to keep things in perspective: The holiday season is only a short period, and by allowing yourself to eat those special foods that are so emblematic of the season, you can likely move forward without feeling too deprived. 

Ironically, those feelings of restriction that come from avoiding specific foods are exactly what lead to overindulging (and even worse feelings) later. The best strategy is to slow down and truly enjoy whatever food you do decide to eat—even (and especially!) if those foods are of the less healthy holiday season variety. 

Part of healthy eating is having a healthy relationship with food, and you can actually foster this relationship by giving yourself permission to enjoy your favorite foods during the holidays.

Bonus: Try these healthy holiday dishes and mocktail! 

Looking for some inspiration? Here are three healthy and delicious holiday dishes, as well as a refreshing mocktail, that you can make this year to help strike that balance between healthy eating and enjoying the holidays:

1. Roasted Brussels sprouts with pomegranate seeds and pecans

• Ingredients: 

  • Brussels sprouts

  • Olive oil

  • Salt

  • Pepper

  • Pomegranate seeds

  • Chopped pecans

• Instructions: 

  • Toss Brussels sprouts with olive oil, salt, and pepper, and roast at 400°F for 20–25 minutes until golden brown. 

  • Remove from the oven, sprinkle with pomegranate seeds and chopped pecans for a festive and nutrient-packed side dish.

• Health benefits: Brussels sprouts are high in fiber, while pomegranate seeds add a burst of flavor, vitamin C, and antioxidants.

2. Quinoa-stuffed acorn squash

• Ingredients: 

  • Acorn squash

  • Quinoa

  • Cranberries

  • Chopped kale

  • Walnuts

  • A pinch of cinnamon

• Instructions: 

  • Cut acorn squash in half, remove seeds, and bake at 375°F for 40 minutes. 

  • Meanwhile, cook quinoa and mix it with cranberries, chopped kale, walnuts, and cinnamon.

  • Once the squash is cooked, stuff it with the quinoa mixture for a colorful dish.

• Health benefits: This dish is high in fiber, vitamins, and healthy fats, making it both filling and nutritious.

3. Roasted sweet potatoes with cinnamon and maple glaze

• Ingredients: 

  • Sweet potatoes

  • Olive oil

  • Pure maple syrup

  • Ground cinnamon

  • A sprinkle of sea salt

• Instructions: 

  • Peel and cut sweet potatoes into cubes. 

  • Toss with a bit of olive oil, a drizzle of maple syrup, ground cinnamon, and a sprinkle of sea salt. 

  • Roast at 400°F for 25–30 minutes, stirring halfway through, until golden and caramelized.

• Health benefits: Sweet potatoes are rich in fiber, vitamin A, and vitamin C, and have a natural sweetness, making them a nutrient-dense and satisfying side. The touch of maple syrup enhances the sweetness without adding too much sugar, and cinnamon provides an extra antioxidant boost.

Healthy holiday mocktail: Cranberry Ginger Sparkler

• Ingredients: 

  • Cranberry juice (unsweetened)

  • Ginger kombucha

  • A splash of sparkling water

  • Fresh cranberries

  • Rosemary sprigs

• Instructions: 

  • In a glass, pour equal parts cranberry juice and ginger kombucha. 

  • Add a splash of sparkling water for extra fizz. 

  • Garnish with a few fresh cranberries and a sprig of rosemary for a festive look.

• Health benefits: This mocktail is low in sugar, has antioxidants from the cranberry juice, and offers gut-healthy probiotics from the kombucha. It’s refreshing, light, and perfect for holiday toasts!

Remember, the holidays are a time for celebration, family, and joy. Allowing yourself to enjoy holiday treats in moderation, while practicing mindful habits, can make it easier to maintain a healthy lifestyle without feeling restricted or guilty.