How to Stay on Track With Nutrition Over the Holidays

Photographer: Megan Watson

The holidays are a time for family, fun, and (let’s be honest) food. Between parties, treats, and drinks, it’s easy for even the most disciplined person to drift off track. But with a few simple strategies, you can enjoy the season without undoing all your hard work.

1. Eat Before You Go

Never show up to a holiday event hungry.

Have a balanced meal beforehand — something with protein, healthy fats, and fiber. This helps keep your blood sugar stable and prevents you from grabbing every snack in sight the moment you walk in the door.

2. Chew Gum

It sounds simple, but it works!

Chewing gum can help keep your mouth busy and stop mindless snacking — especially when you’re standing near the appetizer table or dessert spread. It’s an easy trick that helps you stay in control.

3. Choose Your Drinks Wisely

Sugary cocktails are loaded with empty calories that add up fast.

Opt for clear liquors like vodka or tequila with a zero-calorie mixer (like soda water) or fill a fancy glass with water and lime so you still feel festive without the sugar crash.

4. Watch Portion Sizes

You don’t have to skip your favorite holiday foods — just don’t overdo it.

Start with smaller portions, eat slowly, and listen to your body. Most of the time, a few bites are enough to satisfy the craving.

5. Skip the Leftovers

If you’re at someone else’s house, politely decline taking leftovers home.

If the event is at your house, send extras home with guests. Keeping trays of desserts and casseroles around makes it harder to stay disciplined once the party’s over.

6. Remember: Better in the Trash Than on Your Waistline

It might sound harsh, but it’s true — don’t feel guilty about tossing excess food. Your goals and your health are worth more than a few extra bites.

Bottom line:

The holidays should be enjoyed — not just endured. With a little planning and mindful choices, you can have your celebrations and stay on track with your goals. Small, smart decisions add up, and come January, you’ll thank yourself for it!

Need extra nutrition help, or accountability? Contact us for nutritional help with a custom meal plan!