Surviving the Holiday Season: A Dietitian’s Guide to Feeling Your Best (Without Missing Out)
December is a season of holiday joy and food that only shows up once a year (looking at you, crinkle cookies). Many people end up putting health on pause as they juggle the chaos of travel, family, toy shopping (read: amazon deliveries) and face endless temptations of food and alcohol at holiday parties.
But here’s the truth:
You can enjoy the holidays, protect your health, and stay aligned with your goals. You can have your gingerbread cake and eat it too.
As a functional medicine dietitian, I coach clients through the holiday season with practical, measurable tools, not vague motivation. Below are science-backed strategies to help you feel energized, balanced, and present this season.
1.Use the 80/20 Rule
Goal: Hit nutrient-dense meals 80% of the time so the 20% joy-food moments don’t derail you.
80% = lean proteins + color + fiber + healthy fat
20% = traditional foods, once-a-year favorites, grandma’s pie
How to measure success:
→ Aim for 20–30g of protein at breakfast
→ Include 2+ cups of plants at two meals
→ Add 8–10g fiber per meal (chia, nuts, avocado, kiwi, berries, quinoa, etc)
Example holiday plate:
Protein (poultry, fish, lentils)
½ plate veggies (roasted, grilled, sautéed, salad)
Carb you truly want (stuffing, mashed potatoes)
Healthy fat (avocado, nuts, olive oil drizzle)
2. Support Blood Sugar Before the Party
One of the biggest reasons you feel “holiday hangover”—brain fog, cravings, bloating—is blood sugar roller-coasters. Dessert, high carb meals and sugary cocktails are inevitable during the holiday season. It’s important to remember: eating sugar is one thing, how you eat it is another.
Practical & measurable tip:
Eat protein + fiber before you arrive and avoid skipping meals earlier in the day to support stable energy, decrease cravings, manage mood, regulate cortisol (stress!) and avoid late night snacking.
Think: hard-boiled eggs, greek yogurt with berries, chia pudding, turkey roll-ups, hummus + veggies.
I like to add a 1–2 tbsp chia or flax at breakfast to increase fiber and support gut motility. This helps keep you full + regular all season long.
3. The Dessert “Rule of Two”
This is not restriction — it’s intention.
Pick two: two days, two desserts, two events, whatever feels right for you and intentionally choose to enjoy your favorite meal or treat at those 2 times. This might be your favorite 2 desserts at a holiday party, or if you have 4 holiday parties in one week, choosing 2 days to allow yourself to indulge a little extra.
This will allow you to really enjoy the things you love without overindulging on sweets just because it is in front of you, which can lead to that sluggish, run down “holiday hangover” we discussed above :)
4. Every Holiday Meal Needs One Colorful Plant
Gut health doesn’t take vacations! My favorite tip for everyone, regardless of time of year, is to always focus on ADDING the good. Colorful foods don’t just brighten up the plate, they give you nutrients and polyphenols for energy, detox and digestion . They provide fiber and volume for fullness preventing overeating and cravings. They are often hydrating which will decrease inflammation and keep your body running smoothly. Need I say more?!
Your measurable guideline:
→ One produce serving with every meal (holiday or not).
Examples:
Add pomegranates to salads
Serve roasted Brussels sprouts as a side dish
Add sautéed spinach to breakfast
Swap crackers for sliced cucumber + hummus
Add berries to dessert plates
5. Alcohol Strategy: “Clear, Dry & Hydrate”
If alcohol fits your life and values, do it smart.
Follow the 3 rule system
Choose a clear liquor or dry wine
Pair each drink with a full class of water
Stop after 2 (remember the “rule of two” above? - that applies here!)
If you are opting to drink this holiday season, here are some additional tips to help your body recover.
Take Magnesium and NAC before bed to help with sleep and detox
Try a B-complex to help with energy and metabolism
Sip lemon water and electrolytes the next morning to help with hydration and hangovers
6. Move Before You Sit
Movement impacts blood sugar for up to 24 hours. Depending on where you live, the holidays likely fall during colder weather and darker days. These can each make it more difficult to move more often as excuses of staying inside to avoid the temperatures feel more valid.
If you are noticing you are less active or struggling to get to the gym, try moving:
10–12 minutes before or after a large meal
15–20 minutes before you start your desk job
Easy options:
Walk the dog
Offer to clean dishes
Post-dinner family stroll
Stretching while the oven preheats
At-home workout (even 5 minutes counts)
7. If You Do One Thing — Prioritize Sleep
I don’t think I need to convince anyone of the importance of sleep, but I wouldn’t be me if I didn’t mention it anyway.
Sleep is foundational for:
Immune health
Hunger hormones
Recovery
Blood sugar
Mood
Energy and focus
Holiday sleep minimum:
→ Aim for 7 hours
→ Stop screens 60 minutes before bed
→ Try magnesium glycinate or holy basil tea as needed
→ Keep a consistent wake time, even during travel
If you wake up in the night → try box breathing (inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold, etc) for a few minutes to shift your brain out of “fight or flight” and into “rest and digest.”
8. Set Boundaries Before You Need Them
Food, comments, expectations — it’s energy management. One thing I work on a LOT with my clients is how to handle the inevitable food or body related comments made by family. Well-intentioned or not, these words can be triggering for many.
Some recommended responses:
“No, thank you — it looks amazing though!”
“I’m listening to my body today.”
“I’m saving room for dessert later.”
“I appreciate it, it was delicious, but I’m full.”
Your nervous system matters more than pleasing a relative.
Final Thoughts
Your health goals don’t disappear during the holidays — but neither should your joy. With gentle nutrition tips, intentional planning, a little tough love paired with a supportive mindset, you can enjoy traditions while protecting your energy, hormones, and digestion.
