10 Tips for Healthy Holiday Eating

It’s hard to believe we’re already so deep into 2025—and somehow, the holidays are here. Ready or not.

After 17 years working as a dietitian, the most common thing I tell my patients when discussing the holidays is, “Thankfully they come, and thankfully they go.”  

If you’re like me, I do well most months of the year in staying on track with my health and fitness goals. Better yet, I’ve noticed my habits becoming more habitual as I age. Even so, I’m reminded how hard it can be to get back into a comfortable routine after the holiday derailments each December.

I want all of my patients to enjoy their favorite dishes this time of year and it can be done without sabotaging all your earlier efforts. Here are 10 tips to help you maintain balance throughout the holiday season:

1. Set realistic goals. Strive for maintenance over losing inches and pounds. You can resume your goals following your festivities.  
2. Balance with nutrient-dense foods. Focus on what you can add to your holiday meals over what you can take away. Try to make lean protein, fruits, and veggies at least half of your plate, leaving less room for some of the calorie-dense dishes, such as dips and desserts. Volunteer to bring the fruits and veggies or something low calorie and protein packed like shrimp cocktail.  
3. Portion control over restriction. Plan to indulge in some of your favorite dishes, but pick what matters most to you and keep your portions small. Eat slowly, take small bites, and savor every bit of it.    
4. Plan ahead. Prioritize protein and fiber-rich meals before and after your celebrations to help manage temptation at your gatherings. Plan items you can prep ahead of time or consider the “one recipe rule” where you plan to make one recipe, and buy the rest of your food contributions from the store to save you time and sanity.  
5. Stay active. This a good year-round habit, but if you find yourself traveling or crunched for time, try scheduling some brisk walks or bodyweight exercises in between activities. A few 10-minute bursts of movement throughout the day can really add up and help you feel your best inside and out.
6. Beware of beverages. Calories add up quickly and there is often little nutritional value to help fill you up and keep you full. It is a good practice to start your day with a big glass of water and doing so before meals also can help you eat less by the end of the day.
7. Find an accountability partner. We are often more successful when we have support. Most things in life are simply better with a buddy.Make rest a priority
8. Food tracking and self monitoring. Food tracking is one of the best tools we can use year-round for accountability.  We often underestimate how much we eat, which can make this an eye-opening practice. This is especially important for those managing a chronic condition, such as congestive heart failure, diabetes, or kidney disease. Continue with daily weight checks and frequent blood sugar checks, for example, as prescribed by your provider. This allows early communication with your provider to help prevent potential complications.
9. Consider healthy swaps. Don’t be afraid to experiment with a healthier recipe. Cottage cheese and Greek yogurt are popular swaps for good reason. They can contribute creaminess and protein to a recipe for a fraction of the calories and saturated fat without sacrificing flavor. Try using these instead of cream cheese and sour cream in some of your favorites. If you have a dairy intolerance, try swapping with silken soft tofu instead.  
10. Make rest a priority. Don’t be afraid to set boundaries that will allow you adequate time to destress and sleep. Examples include not overcommitting to more than one or two gatherings a day, observing the holiday earlier or later in the year, or alternating which loved ones you spend time with on the holiday.  

During the holiday season, make gratitude a daily practice. Reframing negative thoughts and regularly journaling what we’re thankful for can improve sleep, support immune function, regulate stress and hormones, reduce inflammation, and lesson emotional eating.

Gratitude also encourages healthier choices—from staying active to preparing nourishing meals and keeping up with medical visits—which can positively impact blood pressure, heart health, and overall body composition.

If you have questions around eating healthier, connect with your primary care provider for personalized guidance.