How to Enjoy the Holidays While Reaching Your Nutrition Goals

November 10, 2023

By Rae Ann Mueller, RDN

The holiday season is a time of joy and celebration. But for many, it can be a challenging period to maintain a healthy diet and stick to nutrition goals. Luckily, with a little planning and mindful choices, you can enjoy the festivities while still staying on track with your health and fitness goals. Here are five holiday nutrition tips to help you navigate this season with ease.

Plan Ahead

Support yourself during this time. Ensure that you’re getting a good mix of protein, healthy fats, and a variety of fruits and vegetables. If you know you have a holiday party coming up, plan lighter, nutrient-dense meals earlier in the day to offset the indulgence later. Don’t skip meals, as this may lead to overeating later.

Practice Portion Control

The holiday season often means oversized portions. But you don’t have to avoid your favorite treats altogether. Instead, practice portion control. Enjoy smaller servings of your favorite holiday dishes and savor each bite. This way, you can indulge without going overboard. Try using smaller plates and utensils to help you naturally consume smaller portions.

Stay Hydrated

Amidst all the holiday parties and social gatherings, it’s easy to forget to drink enough water. Additionally, during the cold weather months, people tend towards dehydration. Staying hydrated is essential for your overall well-being and can also help control your appetite. Aim for half your body weight in ounces of water daily. Consider drinking a glass of water before a holiday meal.

Practice Mindfulness

One of the best parts about holidays are the delicious food choices! However, it can be easy to zone out and forget to enjoy the experience of eating, only to feel uncomfortably full afterwards. Try to stay in the moment and savor every bite, paying attention to the flavor, texture and smell of the food. Try to slow yourself down and chew thoroughly. This will improve your digestion and give your body time to register when it’s full.

Keep Up with Physical Activity

Don’t let your exercise routine fall by the wayside during the holiday season. Plan your workouts in advance and try to stick to your schedule as much as possible. If you can’t make it to the gym, consider at-home workouts or outdoor activities like walking or hiking with friends and family. Exercise can help balance blood sugar and reduce stress, which is common this time of year.


The holiday season is a time to celebrate and enjoy the company of loved ones, and that includes sharing delicious food. With these five holiday nutrition tips, you can stay on track without stressing. Remember to plan ahead, practice portion control, stay hydrated, eat mindfully, and continue with your regular physical activity routine. By following these tips, you can make the most of the holiday season without compromising your health and fitness goals. 

If you want additional support through the holidays, work with our registered dietitian! She helps clients enjoy life while reaching their health goals. Email her at today.