Tips and tricks for healthy eating this holiday season

The season of giving often doubles as the season of grazing. Between office parties, family dinners, and those “just one more” cookies, it is very easy to feel like December is one long buffet.

Here is the reassuring news: research suggests most adults gain only about 1 to 2 pounds over the holidays, not the 5 to 10 that people often fear. The catch is that those small gains tend to stick around and quietly add up over the years. 
So, the goal is not perfection. The goal is to enjoy the food and the traditions while weaving in some smart nutrition moves that help you feel good in January too.

1. Know before you go.

If the invitation is vague, ask what kind of food will be served and when. Is it a small plates situation during dinner hours, or a dessert-and-drinks open house?
The Why: heading into a party “over-hungry” is a set up. A pre-party plate that includes fiber and protein can slow digestion and help steady blood sugar, which supports appetite control later. Recent trials show soluble fiber can increase satiety and help regulate post meal glucose and insulin responses. 

2. Move your body first.

A brisk walk, short strength session, or dance break while you get ready can do more than burn a few calories. Regular physical activity improves how the body handles fats and sugars after meals and may reduce triglyceride levels.  Exercise can also curb appetite. Think of exercise as “priming the system.” 
IRL: Walk 20 to 30 minutes before a big meal or party. It’s less about “earning your food” and more about supporting your body so it can handle the holiday extras with less metabolic stress.

3. BYON – Bring your own nutrition.

Offer to bring an appetizer, salad, or side dish. That way, you know there will be at least one option that lines up with how you like to eat and still feels festive. 
Need Ideas?

Sticky Rice with Bananas and Mangoes
Sticky Rice With Bananas And Mangos
Banana Berry Splitz
Banana Berry Splitz

  • Winter Wreath With Bananas & Berries

    • Cookie swaps are fun, but you can easily go home with enough sugar to last until spring. Instead of several dozen sweets, consider bringing a different kind of treat. Try homemade granola in small jars or bags, tied with seasonal ribbon!
    Nutrition nugget: When snacks include whole grains, fiber, and healthy fats, they tend to be more satisfying and have a gentler effect on blood sugar compared with low fiber, high sugar treats. 

    5. Decorate with fruit.

    Let fruit share the spotlight with candy, frosting, and chocolate. Use it as décor that you actually plan to eat.
    Need Inspo?  We’ve got you:  

    •    Bowls of pears, oranges, and apples as centerpieces
    •    Jars filled with clementines or kumquats
    •    Platters of fresh pineapple, berries, and grapes beside the dessert table
    •    Small dishes of unsweetened dried fruit for chewier, more concentrated sweetness

    Nutrition nugget: whole fruit brings fiber, hydration, and nutrients like vitamin C and potassium, which most adults fall short on. That is a very different package than candies and ultra processed sweets that mainly deliver added sugar. 

    6. Front load protein in the morning.

    On days you know will be food heavy, a solid breakfast is your friend, not your enemy. 

    A protein-rich breakfast, like Greek yogurt with fruit has been shown to improve satiety and reduce later hunger and energy intake compared with lower protein options or no breakfast at all. 

    Think in the range of roughly 20 to 30 grams of protein at breakfast for most adults, paired with fiber from fruit, oats, or whole grains.

    7. Slow down and check in.

    Holiday tables can encourage “eat fast before it disappears” behavior. That is understandable, but not very comfortable. Instead, try eating more slowly and paying attention to internal hunger and fullness cues.  

    Practical ways to slow the pace:

    •    Put utensils down between bites
    •    Take a sip of water after every few bites
    •    Pause mid meal and ask, “Am I still hungry, or just excited because the food tastes so good?”
    •    Aim to feel comfortably satisfied, not stuffed

    8. Pick your “must haves”.

    You do not need to “healthify” every single dish. Decide which holiday foods you truly love and want to savor, and which ones you are neutral about.
    For the foods you love, have them on a real plate, sit down, and enjoy them fully and without guilt. Then give yourself permission to skip the rest!

    Published December 1st 2025