12 Tips for Healthy Holiday Eating

Healthy eating can be tricky at the best of times. During the holidays, when you’re faced with pumpkin pie, mashed potatoes, and Christmas cookies at every turn, it can feel nearly impossible. 

That said, healthy eating during the holidays is doable — and you don’t need to give up all your festive favorites to make it happen. 

We’ll get into some pointers for healthy holiday eating to help you stick to your goals and still enjoy the jolly season.

Whether you’re on a weight loss journey or just trying to stay fit, you don’t need to avoid all the festive foods you love. But you also don’t need to eat them every single day from Thanksgiving to New Year’s.

Choose special days — i.e., Thanksgiving and Christmas Day — when you’ll enjoy everything guilt-free, and stick to healthy foods the rest of the time. 

Dr. Craig Primack, a physician specializing in obesity medicine and senior vice president of Weight Loss at Hims and Hers, says he always stresses this point with his patients during the holiday season.

“I like to say, ‘Thanksgiving is a Thursday — not a Friday, and a Saturday, and a Sunday.’” 

Protein and fiber can help keep your hunger in check and make you feel fuller for longer. There’s even research suggesting that high-protein breakfasts can reduce food cravings later in the day.

Prioritize lean proteins and high-fiber veggies, and you might find you have less of an appetite for the not-so-healthy stuff.

Good protein sources include: 

• Turkey (hello, Thanksgiving)

• Chicken

• Tofu

• Tempeh

• Eggs

• Fish

Good fiber sources include: 

• Fruits and veggies

• Whole grains like brown rice and quinoa

• Legumes like lentils and chickpeas

Make it a goal to add a protein and fiber source to each holiday meal, and add them to your plate first — if you’re lucky, you’ll run out of space before you hit the bread basket. 

Eating slowly can help you realize when you’re starting to feel full and stop before you overeat.

Slowing your roll can also lead to reduced levels of the hunger hormone ghrelin and eating fewer snacks later that day.

Try putting down your cutlery as you chew, savoring each bite, and taking a few sips of water before continuing with your meal.

One of our more simple holiday health tips is to wait 20 minutes before you reach for a second helping. Why? It can take at least 15 minutes for your brain to realize you’re full. 

So, if you’re craving second helpings or another dessert, try giving it a minute. If you’re still hungry, go ahead. But you might find that the craving passes and you’re feeling pretty satisfied with what you’ve already eaten.

Drinking a glass of water before meals can help, too.

Try to notice when you’re hungry and when you’re eating to soothe holiday stress, loneliness, or any other emotion. 

Aim to intentionally select and enjoy your chosen holiday foods instead of grazing just because someone’s brought cookies to work.

Think about the dishes, drinks, and desserts you love most and the ones you could go without.

Be the person who brings a healthy dish to the buffet table or potluck — you might find other people welcome a lighter option. 

A few healthy choices include:

• Lentil and quinoa salad 

• A hummus and veggie platter 

• Turkey chili with kidney beans and black beans 

• Bell peppers stuffed with chickpeas and vegetables 

• Whole-wheat pasta with cherry tomatoes and pine nuts 

• A tray of roasted Brussels sprouts, carrots, and sweet potatoes (or your fave winter veggies)

• Spiced poached apples and pears with cinnamon and Greek yogurt

These ideas can help get your wheels turning, but there are endless healthy holiday recipes available on the internet.

Using smaller plates and bowls can help you naturally serve yourself less food and stick to healthy portion sizes without even realizing it. Smaller spoons and other eating utensils can have the same effect.

To stay on track with your healthy habits during the holiday season, avoid grazing or eating out of full-sized packaging.

For instance, if you’re serving up snacks to take to the sofa, pour some chips into a ramekin rather than taking the whole bag. If you want to sample several desserts, give yourself a small portion of each instead of going back for several rounds.

Resist the urge to skip meals in an attempt to “save” on calories. Skipping meals can lead to increased hunger and overeating when the holiday treats roll out. 

Make sure you’re eating enough each day and prioritize nutritious whole foods.

Keep healthy snacks on hand for long travel days, and eat a healthy breakfast and lunch before big events. That way, you won’t go in under-fueled and over-hungry.

Food is everywhere during the holidays, so give yourself some distance from it if you need to.

Socialize further away from the buffet table at holiday parties, put away leftovers when you’re done with a meal, and avoid opening snacks just for the sake of it.

The holidays aren’t just about eating — there’s often a lot of drinking going on as well. Resolve to drink alcohol mindfully, too.

Try alternating between alcoholic drinks and non-alcoholic options, like seltzer. And enjoy one or two servings of your favorite festive drinks — like mulled wine and eggnog — at social gatherings instead of turning to them every single night.

Finally, your eating habits don’t need to be perfect during the holidays — or any other time of year, for that matter. But just because you indulge every now and again doesn’t mean you have to write off your health goals until January 1.  

For healthy holidays, focus on eating nutritious foods most of the time, and enjoy your favorite festive treats in moderation. 

Try to get some physical activity and enough sleep for good measure. And don’t forget to take care of your mental health as well as your physical health during the holidays.

’Tis the season for festive food — but you can still look after your health during the holidays without missing out on all the fun.

The key takeaway? Keep these healthy holiday tips in mind:

• Intentionally choose when you’ll enjoy your favorite meals and treats and when you’ll focus on more nutritious options. Then enjoy everything in moderation throughout the holiday season.

• Fill up on protein and fiber to avoid over-eating and craving less-healthy food choices.

• Instead of skipping meals, plan ahead with healthy snacks and nutritious holiday meals.

• At holiday social gatherings, be mindful of how much alcohol you’re drinking and how often you’re reaching for food.

• Remember, one meal or night of drinking and enjoying festive treats won’t have a negative effect on your overall health. So try to avoid an all-or-nothing mindset and approach the holiday season with moderation.

If you’re looking to lose weight during this time, take our free online weight loss assessment to discover your options for obesity drugs or weight management medications.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.