6 Healthy Eating Tips for the Holidays
Food is more than fuel. It connects us to our cultures, our communities and ourselves. The holidays are meant to be joyful—filled with connection, celebration and of course great food. Yet for many people, this season also brings pressure to “be good” with feelings of guilt around indulging in certain foods, or an all-or-nothing mindset that turns eating into a source of stress. The truth is healthy eating during the holidays isn’t all about restriction. It’s about nourishment, balance, moderation and enjoying food in a way that supports both your body and your traditions.
The following are some tips on how to eat well during the holidays—without missing out on what makes them special.
1. Shift the goal from perfect to balanced
Healthy eating doesn’t stop in December—it can simply look different. Rather than aiming for perfection, focus on balance over time. A couple festive meals and celebrations won’t undo your health, just as a couple fruits and vegetables won’t transform it.
Think of your overall eating pattern across days and weeks, not just individual moments. Enjoy some of the holiday foods you love and balance them with meals that include plenty of fruits, vegetables, whole grains, protein and minimally processed foods.
2. Build a nourishing plate
Holiday tables can often be rich in sweet treats, high fat dishes and sodium; as well as served with alcohol and other high-calorie drinks. To support steady energy, fullness and balance try to:
- Have plenty of vegetables and fruits as they offer important nutrients such as fibre, vitamins and minerals
- Include protein such as beans, lentils, nuts, seeds, lean meats and poultry, fish, shellfish, eggs, lower fat milk and lower fat dairy products to help you feel satisfied
- Choose whole grain foods and minimally processed foods alongside festive favourites
- Make water your drink of choice
Preparing dishes with these foods can help ensure you are both providing and making a healthier choice. A salad, roasted vegetables, or a fruit-based dessert can complement holiday classics.
3. Eat regularly without skipping meals
Skipping meals to “save calories” often leads to arriving at gatherings overly hungry, which can make it harder to eat mindfully or enjoy food without overeating.
Eating regularly throughout the day—starting with a balanced breakfast can help regulate appetite and blood sugar. When you arrive nourished, rather than ravenous, you’re more likely to eat in a way that feels good both physically and mentally.
4. Practice mindful enjoyment
The holidays are the perfect time to slow down and savour food. Mindful eating doesn’t mean rigid rules—it means paying attention.
You could try the following:
- Eat without rushing
- Notice the various flavours, textures and aromas
- Choose foods you genuinely enjoy, not just what you think you “should” eat
- Stop when you feel comfortably satisfied and not overly full
When you truly enjoy your food, you often need less to feel content.
5. Rethink treats and enjoy your food
Labeling foods as “bad” can increase guilt and cravings. Holiday treats are just food—and food is meant to be enjoyed.
Giving yourself permission to eat festive foods often leads to a more relaxed and moderate approach. When treats aren’t forbidden, they can lose their power, making it easier to enjoy them without overindulging. Rather than feeling like you are missing out when it comes to less healthy food choices, have a smaller portion and take the time to savour and enjoy it.
6. Think about what you are drinking
Both non-alcoholic and alcoholic drinks can add additional calories, sodium, sugars or saturated fat to your meal. Try making water your drink of choice. This can include enjoying carbonated water with added flavour from fruit, or enjoying coffee and tea as another option.
The bottom line:
You don’t need to choose between health and enjoyment this holiday season. With a balanced approach, you can nourish your body, honour your traditions and fully savour the joy of holiday eating.
