Healthy Holiday Eating Tips from a Dietitian

Reviewed by Courtney Hoolihan, R.D.

November 25, 2024

You may think you have to choose between enjoying your holiday season and staying on track with your health goals. But the truth is, you can indulge in your favorite celebratory foods without depriving yourself.

This video covers healthy holiday eating tips recommended by registered dietitian Courtney Hoolihan. Watch or read on for the tips.

1. Eat Mindfully

Mindful eating means staying fully present and attentive to your food while eating. This allows us to enjoy our food more fully and better understand and listen to our bodies' natural hunger signals.

To practice mindful eating: Sit down to eat, when possible. Slow down while eating, intentionally chewing each bite and setting your fork down between bites. Stop eating when you’re around 80% full to prevent overeating.

2. Practice Portion Control

To control portions: Try eating from smaller plates. Pause before getting another helping. If you’re still hungry, give yourself permission to eat more. If you feel satisfied, this is your body's signal that you have enough fuel for now.

Use your hand as a guide to help you take the right size portions of food. A portion of protein should be about the size of your palm. Carbs should be about the size of your fist. And a portion of fat should be about the size of your thumb.

And yes, sweet treats are fine to enjoy! Aim to limit your choice to 1 or 2 favorites, and watch portion size.

3. Focus on Protein and High-Fiber Foods

The combination of protein and fiber is key to helping balance blood sugars and regulate hunger hormones.

Protein helps you feel full and helps build lean muscle mass. Fiber is essential for digestion, helps lower blood cholesterol, and supports overall heart health.

Aim for 25 to 30 grams of protein per meal and around 15 grams of protein per snack. Women should aim for at least 25 grams of fiber per day. Men should aim for at least 38 grams.

4. Don’t Skip Meals

Eating regular meals and snacks throughout the day will help with blood sugar balance, energy, digestion, and satisfaction. This will also help prevent overeating at meals.

5. Stay Hydrated

Drinking water throughout the day will help aid in digestion, detoxification, energy levels, appetite control, and alcohol moderation. If you plan on consuming alcohol, it’s extra important to also be drinking plenty of water.

Remember, the holidays are about enjoying yourself. Be kind to your body, listen to its cues, and have fun—without guilt.

—Video script by Jordan C., health coach