Making good choices and staying healthy through the holidays

The holidays are often described as the most wonderful time of the year — filled with family gatherings, favorite recipes, and cherished traditions. But for many of us, they can also bring a mix of excitement and anxiety when it comes to maintaining healthy habits. With so many celebrations centered around food, it’s easy to feel like your hard work toward balanced eating or wellness goals might take a back seat.

The good news? You don’t have to choose between enjoying the holidays and staying on track with your health. With some thoughtful planning and realistic expectations, you can celebrate, connect, and nourish yourself in a way that honors both your body and your traditions.

A healthy lifestyle isn’t about perfection — it’s about patterns. One meal or one day of indulgence doesn’t undo your progress. What matters most is how you approach the season as a whole. Here are some tips to help you stay balanced and confident through the holidays.

1. Stay consistent with your routine

One of the biggest challenges of the holiday season is the shift in routine. Between travel, guests, and long to-do lists, it can be easy to skip meals or rely on grab-and-go snacks. But skipping meals often backfires. When you arrive at a holiday gathering overly hungry, you’re more likely to overeat or make choices that don’t align with your goals.

Try to stick with your regular meal and snack schedule, even on special days. Eating balanced meals throughout the day helps keep hunger cues steady and decision-making easier. A small breakfast with protein, fiber, and healthy fats can set a steady foundation for the day ahead.

When it’s time for a big holiday meal, focus on moderation rather than restriction. Fill your plate with a mix of foods that make you feel good: lean proteins, colorful vegetables, and your favorite sides in smaller portions. Enjoy your meal slowly, savoring the flavors and conversations around you. Remember that the goal isn’t to avoid certain foods — it’s to enjoy them in a way that feels mindful and balanced.

2. Be prepared when you're a guest

Attending a celebration at someone else’s home can make it harder to control what’s available. That’s where preparation comes in. Eating a small, balanced snack before heading out — like yogurt and fruit, or a few nuts with fruit — can prevent excessive hunger and help you make thoughtful choices once you arrive.

If you’re not sure what will be served, consider bringing a dish that aligns with your goals. It could be something seasonal and festive, like a harvest salad with roasted vegetables and cranberries, or a warming soup made from winter squash. This ensures there’s at least one option you feel good about, and it gives you the chance to contribute to the meal in a meaningful way.

And if you see something you really want — that special pie, a family casserole, or your grandmother’s famous cookies — allow yourself to enjoy it. Depriving yourself often leads to guilt or overindulgence later. Choose a small portion, take your time eating it.

3. Move your body and make it fun

Movement during the holidays doesn’t have to mean hitting the gym for an intense workout. Physical activity can be a natural and joyful part of celebration. Not only does movement support digestion and blood sugar balance, it also helps with stress management — something many of us need during this busy time of year. You can even turn activity into a new family tradition. Maybe it’s a morning walk before opening gifts, or a post-dinner stroll to see neighborhood lights. The goal isn’t perfection, but presence: moving your body in ways that feel good and meaningful.

4. Seek support when you need it

Sometimes, maintaining healthy habits is easier with guidance. Weight loss and nutrition specialists can help you achieve the healthy lifestyle you’re aiming for, with personalized treatment plans to ensure your journey is supported and successful. Whether it’s building a balanced meal plan, navigating emotional eating, or creating strategies that fit your lifestyle, having professional support can make a meaningful difference.

The holiday season is about joy, connection, and gratitude. By keeping your health goals in mind, honoring your body’s needs, and staying flexible, you can enjoy all that this season has to offer — while still caring for yourself in the process.

Elizabeth Holmes, MS, RD, LDN is a registered dietitian and a Certified Specialist in Obesity and Weight Management at Mission Weight Management. For more information, contact (828) 213-4100.