Keep Your Healthy Lifestyle Intact Through the Holiday Season

You’re making great progress with your new healthy lifestyle, when all of a sudden, the holiday season arrives. Larger family meals and celebration parties with friends and colleagues—they bring joy but can also bring stress, especially if you’ve made recent changes to your diet. Here are my top tips for healthy holiday eating so you can maintain your habits and celebrate the season with confidence.

Prioritize Self-Care and Manage Stress

According to the American Psychological Association, 43% of US adults say that the stress of the holidays interferes with their ability to enjoy them. Elevated stress can negatively affect mental and physical health and often leads to emotional eating. 

Many factors can trigger stress-eating—from the food itself to the event location—but the real root often lies in our awareness and coping skills. Typically, stress-eating occurs when the body doesn’t truly need food, and signals between mind and body become blurred. When we feel extreme hunger and intense stress, our bodies respond similarly, releasing cortisol that confuses our sense of hunger.

The key to managing holiday stress lies in holiday self-care. Make time for rest and prioritize activities that support relaxation. (If you need ideas, check out my favorite self-care activities!) Managing stress levels helps you maintain control over your eating habits. 

As your health coach, I’m here to support you if stress-free holidays feel out of reach. Together, we can create a personal plan to keep you on track.

Practice Mindful Eating

Mindful eating practices encourage us to stay present and aware during meals. Although this might seem simple, savoring each bite and remaining mindful can be a challenge, especially at holiday events. Try these steps to make the most of each meal:

1. Before eating: Assess your true hunger level. Consider what foods will fuel you best for the tasks or activities ahead.

2. During the meal: Chew slowly and take breaks to enjoy each flavor. Many experts recommend pausing midway through the meal for 5–10 minutes.

3. After eating: Reflect on how the meal made you feel physically. Was it too heavy, too light, or just right? Avoid regret if it wasn’t perfect; instead, use this to plan your next meal.

Build a Support Team

Having a support network is essential, especially during the holidays. Trusted friends or family can help you stay accountable for your healthy holiday choices, reduce temptations, and support you during meals and celebrations. Together, you can make decisions that support your goals.

Plan Ahead for Holiday Meals

If you’re concerned about options at gatherings, planning is essential. Communicate dietary needs with your host, and consider bringing a dish that aligns with your healthy holiday eating goals. If temptation feels strong, eat a small, healthy meal beforehand to avoid overindulging. By taking these steps, you can confidently stick to your holiday eating habits.

Emphasize Togetherness Instead of Food

Holiday gatherings often revolve around food, but this year, try shifting the focus. Emphasize togetherness, conversation, and fun rather than food alone. Plan games or bring activities like puzzles and board games to make holiday gatherings less about what’s on the table and more about the joy of being together.

Plan for Your Own Healthy Comfort

Even with the best intentions, holiday comfort foods from childhood can call to you—those nostalgic dishes that bring back memories but may not fit into your current healthy eating goals. 

Here are some wholesome alternatives that balance comfort with nutrition, along with suggestions for keeping them holiday-friendly:

1. Root Vegetable Mash: Swap traditional mashed potatoes with a blend of root veggies like sweet potatoes, carrots, and parsnips. These vegetables provide fiber, vitamins, nutrients and a natural sweetness that can satisfy comfort cravings.

2. Baked Apples or Pears: These warm, spiced fruits make a delicious dessert or side dish without added sugar. Sprinkle with Ceylon cinnamon and a dash of nutmeg, add water and coconut oil. Bake until soft, and enjoy a nutrient-rich, comforting treat.

3. Hearty Vegetable Soup: Soup can be incredibly satisfying and nutrient-dense. Include veggies like carrots, spinach, celery, and tomatoes for a comforting bowl that’s also packed with rich antioxidants and fiber.

4. Stuffed Sweet Potatoes: Roast sweet potatoes and fill them with lean protein like shredded chicken, black beans, or chickpeas. Top with a bit of  maple syrup, a sprinkle of green onions, or chopped herbs for a balanced, hearty meal.

5. Oven-Baked Wild Salmon: Wild Salmon provides healthy fats that support heart and brain health and pairs well with cozy side dishes like roasted Brussels sprouts or quinoa.

6. Grain Free Pasta with Veggie Marinara: For a healthy spin on comfort pasta, opt for whole-grain or chickpea pasta topped with a homemade veggie marinara sauce, packed with tomatoes, garlic, onions, and basil.

7. Non Dairy Yogurt Parfait: For a dessert or snack, layer coconut, cashew or almond yogurt with fresh berries, a sprinkle of nuts, and a touch of honey. It’s protein-rich and offers the creamy texture many people crave from comfort foods.

With these holiday eating tips, you can maintain your habits and enjoy a festive, fulfilling season. Here’s to celebrating with health, mindfulness, and joy!

Arrange your no-obligation discovery session today and get started on learning more about your own body so you can make the necessary changes to heal!

In good health,

Holli Bassin

This communication may contain general nutrition and lifestyle advice. I am not a licensed physician. My advice is not intended, and you should not use it, to attempt to diagnose, prevent or treat diseases, ailments, pain or other medical conditions. Please consult your personal licensed physician to seek advice about diagnosing, preventing or treating specific ailments.