Tips for Eating Healthier During the Holidays

Holiday parties, sweet gifts, and indulgent dinners can make it tough to stay on track with your eating habits especially when treats are everywhere you turn. But healthy eating during the holidays doesn't have to mean restriction or guilt. It’s about being intentional with your choices so you can enjoy the season and feel good in your body.

To help navigate the holiday table, we asked Anne VanBeber, PhD, RD, a registered dietitian and professor at Texas Christian University, for her advice on how to eat healthier this time of year without missing out on what you love.

1. Don’t Let Sweets Take Over

Sweets are a major part of holiday traditions, but VanBeber says the key is to avoid mindless grazing.

Her tips:

• Share the love: If you're given desserts as gifts, consider gifting them forward to friends or neighbors.

• Freeze leftovers: Don’t feel pressured to eat treats all at once. Freeze them in small portions to enjoy later in moderation.

• Keep treats out of sight: Leaving sweets on the counter makes it too easy to snack. Store them in the pantry or freezer to reduce temptation.

• Avoid hovering by the dessert table: At parties, position yourself away from the food and focus on socializing instead of snacking.

2. Prepare Before You Party

Arriving at an event overly hungry is a recipe for overeating. VanBeber recommends:

• Have a filling meal or snack beforehand with lean protein and healthy fats (like chicken and avocado, or Greek yogurt with nuts).

• Plan meals that include vegetables, legumes, fruits, and whole grains throughout the day to stabilize energy.

• Don’t skip your first meal a balanced breakfast with protein can reduce cravings later on.

3. Make Smarter Choices at Events

If you’re at a party with an overflowing buffet, here are VanBeber’s go-to strategies:

• Choose smaller portions and use a napkin instead of filling an entire plate.

• Load up on fiber and protein first think vegetables, fruits, and lean meats.

• Be mindful of positioning socialize away from the food tables to avoid constant snacking.

4. Rethink Your Drinks

Holiday beverages can add up fast both in sugar and calories.

VanBeber advises:

• Opt for low-calorie drinks like sparkling water, unsweetened tea, or light beer or wine.

• Alternate alcoholic drinks with water to stay hydrated and pace your intake.

• Keep something in your hand holding a drink (especially a healthy one like water with lemon) can help reduce the urge to snack.

5. Mind the Clock and Get Moving

Late-night eating can impact digestion and sleep. VanBeber suggests:

1. Avoid eating too close to bedtime to support better rest.

2. Incorporate movement: Take a walk after meals to help digestion and get some light activity.

   • Walk around the block at home

   • Stroll near the restaurant after dinner

   • Move around at parties instead of sitting all night

Even 10 to 15 minutes of walking after eating has been shown to help regulate blood sugar and improve digestion.

Quick Holiday Eating Tips to Remember:

• Eat protein before attending parties

• Store treats out of sight (or out of the house)

• Drink plenty of water

• Move your body, even if just a short walk

• Don’t skip meals to “save up” for parties this can backfire

According to the Centers for Disease Control and Prevention, adults in the U.S. gain an average of 1–2 pounds during the holiday season, and most don't lose that weight after the holidays end. But with a few mindful strategies, you can enjoy seasonal indulgences and stay on track with your health goals.

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