The holidays are a season of joy, connection, and celebration, but let’s be honest, they can also be overwhelming. Between family gatherings, travel, endless buffets, and tempting sweets at every turn, sticking to healthy eating habits can feel nearly impossible. Add stress into the mix, and it’s easy to find yourself drained, bloated, or crashing after too much sugar and caffeine.

Here’s the good news: you don’t have to choose between enjoying the season and protecting your health. With a few mindful strategies, you can savor holiday traditions while staying energized, balanced, and resilient to stress.

Prioritize Protein and Plants

Rich casseroles and sweet desserts tend to steal the show during holiday meals, but making space for protein and vegetables helps keep your blood sugar stable and your energy steady.

Tip: At parties, fill half your plate with colorful veggies and lean proteins before

reaching for sides or sweets.

Bonus: Protein helps curb cravings, so you’re less likely to overindulge.

Choose Your “Worth It” Foods

Not every cookie or cocktail deserves your attention. Decide in advance which foods feel special and worth enjoying, and skip the rest.

• Example: Grandma’s sweet potato pie may be non-negotiable, but store-bought rolls can be passed on.
• This approach helps you feel satisfied without guilt or deprivation.

Stay Hydrated

Dehydration can mimic hunger and intensify sugar cravings.

• Keep a water bottle nearby during holiday events.
• For every cocktail or glass of wine, match it with a glass of water.
• Add sparkling water with citrus or herbs to make hydration festive.

Balance Indulgence with Movement

Holiday schedules often mean less time for workouts, but even small amounts of movement reduce stress and help your metabolism.

• Take a brisk walk after meals.
• Suggest a family activity like ice skating or a post-dinner stroll to look at lights.
• Even 10 minutes of stretching before bed can ease digestion and improve sleep.

Manage Holiday Stress Without Food

Stress often leads us to overeat comfort foods. Instead, build in stress-relief rituals that don’t involve sugar or caffeine.

• Try deep breathing or a quick meditation before a big event.
• Protect your sleep—fatigue makes it harder to make healthy choices.
• Keep a calming tea (like chamomile or lavender) on hand as an alternative to late-night snacks.

Practice the 80/20 Rule

Remember, perfection isn’t the goal. If 80% of your choices are nourishing, the other 20% can be for pure enjoyment.

• This mindset reduces stress and keeps you from falling into the “all-or-nothing” trap.

Listen to Your Body

Your body is wise, tune in. Eat when you’re truly hungry, pause when you’re satisfied, and notice how different foods make you feel. This awareness is the foundation of long-term healthy eating.

The Takeaway

Healthy eating during the holidays isn’t about restriction, it’s about balance, intention, and

choosing what makes you feel your best. With mindful habits, you can fully enjoy the season while supporting your energy, digestion, and mood.

This holiday season, give yourself the gift of feeling good, body, mind, and spirit.

Dr. Danielle Lewis NMD