Holiday Eating: Enjoy the Season Without the Stress
The holidays are a time to celebrate, connect, and share good food—but they can also bring challenges when it comes to maintaining healthy habits. Between social gatherings, endless treats at home and in the office, and busy schedules, it’s easy to feel like balance goes out the window. Halloween kicks off a more than three-month span – ending with the Super Bowl – in which the temptation to over-indulge is high. Here are five mindful strategies for you to enjoy your favorite foods and traditions while staying on track with healthy habits with a few mindful strategies.
1. Don’t Skip Meals
It can be tempting to “save up” calories for a big holiday meal, but skipping meals often backfires. You will end up feeling overly hungry and more likely to overeat and make less healthy food and beverage choices. Instead, eat balanced meals and snacks throughout the day that include protein, fiber, and healthy fats.
2. Prioritize Your Favorite Foods
At buffets or holiday dinners, scan your options before filling your plate. Choose the foods you truly enjoy, and perhaps only get them once a year, and skip the ones that aren't your favorites. This helps you enjoy your favorite foods without feeling overly stuffed after the meal. A serving of Grandma’s famous pie is more satisfying than eating several other desserts just because they are there.
3. Choose Your Beverages Wisely
During the cooler weather and busy days, it is easy to forget to drink water. Dehydration can mimic hunger, leading you to snack when you might just need a sip of water. Keep a water bottle nearby and drink throughout the day. At gatherings, choose sparkling water, 100% juice, or other unsweetened beverages. Be sure to limit alcohol consumption as it can be a source of excess calories from the drink itself but can also lead to the consumption of extra food.
4. Add Color to Your Plate
Holiday meals can be heavy on rich foods, so aim to include colorful fruits and vegetables whenever you can. Roasted veggies, fresh salads, or fruit platters bring both nutrients and visual appeal to the menu. Fruits and vegetables are also rich in antioxidants, which help combat inflammation and support our overall health during the stressful holiday season. Try to fill your plate first with some fruits and vegetables, then add your meats and other starches.
5. Eat Mindfully
Eat slowly, enjoy conversation, and give your body time to recognize when it’s satisfied and full. Try using smaller plates for snacking and main meals. Take a smaller portion to begin with, and you can always go back for more once you have eaten and allowed your body to recognize if it is still hungry or satisfied. Also, never stand near the snack table or eat directly from a bowl! Take a portion and put it on a plate to enjoy. It is very easy to overeat and not realize how much we are consuming when we are grazing from a table or serving dish.
Bonus tip! Physical activity is one of the most effective ways to manage stress, balance blood sugars, support digestion, and boost energy levels during the holidays. Take a 5-10 minute walk after a meal or before leaving for an event. Your body will thank you!
Holiday eating doesn’t have to be “perfect.” Enjoying some of your favorite foods won’t derail your health. What matters most is maintaining some of your healthy habits throughout the season and not having the mentality “I will just start to be healthy in the new year.” Be kind to yourself and remember that gathering with family, friends, and coworkers, and enjoying food, are part of the joy of the season!
by Chelsea King, Nutrition, Food Safety and Health Agent, November KFL 2025