Healthy holidays: Tips for enjoying the season without sabotaging your goals

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

Looking for tips to stay healthy during the holidays? Check out these ideas to help maintain consistency over the holidays and start the new year on the right foot.

Why the holidays are a good time for healthy tips

The holidays are an ideal time to use health tips to help balance enjoyment with well-being and prevent setbacks in weight-loss and other health goals. When you’re faced with rich meals and busy schedules, simple strategies—like mindful eating, portion control, and daily movement—can make a significant impact. Consistent health habits over the holidays strengthen your resolve, carrying your progress into the new year rather than starting from scratch.

Holiday health tips

How can you keep from breaking your momentum during a hectic holiday schedule when surrounded by endless temptations? With a few smart strategies, enjoying the season while staying on track is possible. Here, we share some healthy tips for the holidays that may inspire maintenance, focus, and consistency. Remember that what works for one may not work for another. So, always personalize your strategies and find what works for you.

Health tips to help keep the holidays from becoming a free-for-all

Prioritize protein and veggies first. Start meals by filling up on protein and fiber-rich veggies, which can help you curb hunger, feel satisfied, and reduce cravings and overindulgence for heavier, calorie-dense foods.
Follow the 80/20 rule. Strive for 80% of your meals balanced with whole foods and nutrient-dense options, leaving 20% for indulgent treats. This allows you to enjoy your holiday favorites and keep the majority of your diet nutritious.
Eat mindfully. Holidays are about enjoying food, but try to slow down and savor every bite. Take your time, eating slowly with each bite, focusing on the flavors, textures, and aromas. Also, be mindful of portion sizes of your favorite dishes. Don’t feel obligated to eat everything on your plate if you’re full.
Limit liquid calories. Festive drinks like eggnog and cocktails contain loads of sugar and calories. Try swapping in sparkling water or low-calorie mocktails. If you’re drinking alcohol, alternate with water to pace yourself and stay hydrated.
Don’t skip meals. Skipping meals to “save up” for a big feast often backfires, leading to overeating. Instead, stick to regular meals and include protein-rich snacks to keep you full and energized.
Pick your favorites. Prioritize desserts you truly love instead of eating every treat available. Choosing one or two favorite holiday desserts can make the experience more meaningful—and easier to manage while you satisfy your sweet tooth without deprivation or overdoing it.
Practice the one-plate rule. Limit yourself to one plate, and fill it with a balanced mix of protein, vegetables, and a smaller portion of your favorite indulgences. This approach lets you enjoy everything you love without the temptation to return for multiple servings.
Limit grazing. Holiday gatherings often involve endless grazing, which can add up quickly. Instead, create a balanced plate for meals and snacks and try to stick to it. Limiting unplanned nibbling makes it easier to track what you’re eating.
Prioritize sleep. Getting enough sleep helps control hunger hormones and reduces cravings. Try to keep a consistent sleep schedule so you’re not reaching for sugary snacks to combat tiredness.

How to work in workouts and other physical activity during the holidays

Movement is a great way to stay on track with health goals during the holiday season. Create new traditions with family and friends during the holidays that incorporate movement.

Stay active, even in small ways. Find ways to keep moving, like walking after meals or dancing with family. Try to schedule short daily exercise sessions, even just 15-20 minutes, to balance out the extra holiday treats.
Plan family walks or outdoor activities: After meals, suggest a family walk or outdoor fun like touch football, frisbee, or a nature hike. It’s a great way to bond while getting in some light exercise.
Schedule exercise like an appointment. Block off specific times for exercise in your calendar, even if it’s just 15 minutes. Treat it like an important appointment so other holiday plans don’t interfere with your routine.
Make it social. Invite family or friends to join you for an active outing like a walk, hike, or even a fun fitness class. Exercising together can make it more enjoyable, and you’ll have the added motivation of group support.
Use holiday travel to your advantage. If you’re traveling, use the opportunity to explore new areas on foot. Walking around holiday markets, taking city tours, or even doing a short workout in a hotel room helps naturally incorporate movement into your day.
Turn chores into mini workouts. Holiday prep—like cooking, decorating, or cleaning—can be a chance to stay active. Move quickly or add extra steps while doing chores to turn them into light exercise sessions.
Dance it out. Whether at a holiday party or just spending time at home, turn up some music and dance! Dancing burns calories and can be a great way to unwind.

Remember, the holidays are a time for enjoyment. Maintaining your health doesn’t mean being perfect. It’s okay if things sometimes deviate from your usual routine—what matters is how you approach health and healthy habits overall. Small, consistent choices like mindful eating, staying active, and managing stress can help you stay on track. Remember, the key is progress over perfection, and getting back into your routine keeps you moving toward your health goals in the long run.