How to Enjoy Holiday Eating Without Derailing Your Health Goals: A Realistic Guide

The holidays are here, which means family gatherings, delicious food, and… let’s be honest, a little bit of stress. For anyone trying to stick to a healthy routine—or managing specific dietary needs like low-FODMAP or blood sugar control—the holidays can feel like one long series of tests. One minute, you’re savoring your grandma’s stuffing, and the next, you’re caught in a conversation about your life choices with a relative you only see once a year. Fun times, right?

But here’s the good news: it is possible to enjoy the season’s best foods without completely derailing your health goals. No need to skip all the pie or hide in the kitchen with a kale salad. Instead, a few mindful choices can help you feel good—both physically and mentally—during the holiday season. Let’s dive into some realistic strategies for navigating holiday eating and family dynamics with a sense of humor (and sanity) intact.

1. Embrace the Holiday Foods You Love—With a Side of Mindfulness

First things first: you don’t have to skip the foods you love to stay healthy! The goal here isn’t deprivation—it’s about making small choices that help you feel good and enjoy yourself.

If you’re trying to keep your blood sugar steady, consider pairing your carbs with a protein. Remember that a "Healthy Plate" can be made of any of the foods that show up at the holidays; it's really about portion sizes. For example, when you grab a small slice of pie (because let’s be real, it’s the holidays), try enjoying it with a handful of nuts or a dollop of Greek yogurt topping. This can slow down sugar absorption and help you avoid that classic post-dessert hypoglycemia. Or, if you’re craving mashed potatoes, try balancing them with some turkey or roasted veggies to keep things steady.

For anyone on a low-FODMAP diet, holiday meals can be tricky—but it doesn’t mean you have to sit there with a sad plate of plain salad. You could make a low-FODMAP gravy with garlic-infused oil, or try a green bean dish with safe spices like ginger or chives. when you feel like your risk of exposer is high, consider taking some specialized enzymes to reduce the side affects of allergen exposer. With a few tweaks, you can still enjoy comforting holiday flavors without the usual digestive discomfort.

2. Manage the Emotional Side of Holiday Eating (Because We All Know It’s Real)

Let’s be honest: family gatherings can be a lot. For many of us, food isn’t just about hunger—it’s also a way to manage stress. And sometimes, the temptation to grab an extra helping is less about the pie and more about dealing with your cousin’s unsolicited advice on your career or the dreaded “Are you dating anyone?” question from your aunt.

If this sounds familiar, try grounding techniques that don’t involve food. Here are a few ideas to help you navigate those emotional landmines:

• Take a few deep breaths: Before diving into a second helping just because Uncle Bob’s at it again with his “life advice,” pause and take a few slow, deep breaths. Inhale for four counts, hold, and exhale for four counts. It can help calm your nervous system and give you a second to decide if you’re really hungry or just looking for comfort.

• Cope ahead: Imagining what your needs are during particularly difficult situations can help you plan what you will do in different scenarios. Look up the menu at a restaurant before going to have a clear plan for ordering. Ask a friend to give you a "safety call" in the middle of family time to give you an excuse to take a break. Strategizing holiday events can reduce the emotional load that your carrying.

• Don't skip the exercise: Its easy to get so busy during the holidays and skip the necessary physical activity that increases our happy hormones and reduces stress hormones. Even if you can't do your usual workout, consider doing shorter stints of intense exercise to reduce stress levels.

  
  

3. Find Balance Between Nourishment and Enjoyment

Healthy holiday eating doesn’t have to be all-or-nothing. Instead of thinking about “good” foods and “bad” foods, aim for balance. For example, try filling half your plate with protein and veggies first—this helps keep you full and nourished. Then add a serving of whatever holiday treat you’re excited about, like stuffing, sweet potato casserole, or that special dessert. This way, you’re getting the best of both worlds: nutrients and enjoyment.

Here are a few simple strategies that can help you stay on track while still indulging:

• Choose your favorites: Instead of loading your plate with every single dish, focus on the ones that truly make you happy. If pumpkin pie is your favorite but you’re less excited about cranberry sauce, skip the sauce and enjoy that slice of pie guilt-free.

• Pace yourself: Give yourself permission to enjoy what you love—just eat slowly so you can really savor it. Plus, when you eat mindfully, you’re less likely to go back for seconds just out of habit.

• Stay hydrated: We often forget how much thirst can mask itself as hunger. Try having a glass of water before the meal starts and in between courses. It can help you feel full and keep your energy up (and might help you resist a third helping of mashed potatoes).

4. Make Time for Solo Wellness Breaks

Sometimes the best way to get through a long family event is by giving yourself permission to step away now and then. Even just a few minutes of alone time can work wonders for your mental health.

Here are some low-key ways to slip away without making a big scene:

• Offer to walk the dog: If there’s a family pet around, volunteer to take them for a quick walk. It gives you a legitimate reason to step outside, get some fresh air, and move your body.

• “Help” with the dishes: This can be a double win. Not only do you get a little break from the crowd, but you also get credit for pitching in. Plus, standing and moving around can help with digestion after a big meal.

• Try a few quick stretches or somatic exercises: Even in a small space, you can do some simple stretches to release tension. Roll your shoulders, stretch your neck, or do a few gentle twists to release any stress that’s building up. If you’re feeling bold, you could even try a quick grounding exercise like pressing your feet into the floor and taking a few deep breaths to center yourself.

5. Lean on Your Support Network

Remember, you don’t have to get through the holidays alone! Sometimes just knowing you have people who “get it” can make a big difference. If you’re feeling overwhelmed or stressed about sticking to your health goals, reach out to your support system. That might be friends, family, a dietitian, or even an online support group.

Here are a few ways to get the support you need:

• Call or text a friend: If you need a pep talk or just someone to remind you that you’re doing great, a quick call or text can go a long way.

• Join a holiday wellness support group: Many communities offer holiday-focused support groups (both in person and online). These groups can help you stay accountable and give you a place to share challenges or wins with others on a similar journey.

• Connect with a professional: If you’d like more personalized support, a dietitian or therapist can offer tailored advice and help you create a plan that works for you.

The holiday season can feel like a juggling act, but remember, it’s not about being “perfect.” Instead, focus on making choices that honor both your health and your happiness. You’re allowed to enjoy traditions, eat the foods you love, and still keep your wellness goals intact. And if you need a little extra support, don’t hesitate to reach out—to friends, family, or even a professional who can guide you through the season.

If you’re feeling the holiday overwhelm and need a helping hand, reach out! Let’s make this holiday season a time for both wellness and joy.

Happy holidays! 🎉 Here’s to a season that feels good—mind, body, and spirit.