How to Eat Nutritiously During the Holidays Without Feeling Deprived

December 9, 2025

The holiday season brings joy, celebration, and—let’s be honest—a whole lot of delicious food. While this time of year is meant to be enjoyed, it’s also common to feel overwhelmed by the constant flow of treats, parties, and rich meals. The good news? Eating nutritiously during the holidays doesn’t mean skipping your favorite dishes or feeling restricted. With a few intentional strategies, you can savor the season while still supporting your health and your healing

Start With a Balanced Mindset

Before talking about food choices, it’s important to approach holiday eating with a mindset of balance, not perfection. Restrictive thinking (“I can’t eat that”) often backfires and leads to overeating later. Instead, focus on mindfulness and moderation—allow yourself to enjoy the foods you love, just without going into autopilot mode.

Don’t Skip Meals to “Save Up”

It may seem logical to skip breakfast or lunch before a big holiday dinner, but this usually leads to being overly hungry and overeating later. Instead, eat consistent, balanced meals throughout the day that include protein, fiber, and healthy fats. This keeps your blood sugar stable and helps you make more intentional choices when the celebration begins.

Fill Half Your Plate With Nutrient-Dense Foods

When it’s time to sit down for the big meal:

• Start by filling half your plate with vegetables—think salads, green beans, roasted carrots, or sautéed Brussels sprouts.

• Use the remaining half for proteins and your favorite holiday sides.

This simple strategy allows room for indulgence while ensuring you’re getting nutrients that support digestion, energy, and satiety.

Enjoy Your Favorites—Mindfully

Holiday meals are filled with once-a-year recipes that are worth enjoying. Instead of loading your plate with everything, choose the dishes you truly love. Slow down, savor each bite, and check in with your body as you eat. You’ll likely find you enjoy the food more and naturally eat less.

Hydrate (Yes, Even When You’re Busy)

Between traveling, hosting, and running errands, it’s easy to forget about hydration. Drinking water throughout the day can help with energy levels, digestion, and appetite regulation. Try alternating between water and festive beverages like cider, cocktails, or hot chocolate.

Be Strategic With Sweets and Treats

The holidays come with plenty of opportunities for sugary snacks. Instead of grazing all day:

• Choose one or two treats that you genuinely enjoy.

• Eat them without guilt.

• Avoid keeping endless leftovers on the counter where they invite mindless snacking.

Bring a Nutritious Dish to Share

If you’re attending a potluck or gathering, bring something wholesome you enjoy—maybe a festive salad, roasted vegetables, or a protein-rich appetizer. This ensures you’ll have at least one nourishing option on the table and helps others feel supported in their goals too.

Keep Moving (Even a Little Counts!)

Staying active doesn’t have to mean hitting the gym daily during the holidays. Build in movement where you can:

• Take a post-meal walk

• Do a quick morning stretch

• Play active games with the family

Physical activity supports digestion, reduces stress, and helps balance holiday indulgences.

Prioritize Sleep

Late nights and busy schedules can throw off your sleep, which impacts hunger hormones and cravings. Aim for 7–9 hours per night, and when possible, build in wind-down routines like herbal tea, screen-free time, or light reading.

Practice Grace, Not Guilt

The holidays are about connection. If you overindulge one day, let it go. Get back to your routine the next morning with a nourishing meal and movement. Consistency—not perfection—is what truly matters for long-term health.

Eating nutritiously during the holidays is all about balance, intention, and enjoyment. When you focus on nourishing your body while still celebrating traditions, you can feel great throughout the season—without sacrificing the foods and moments that matter most.