When it comes to holiday food, enjoy your favorite food traditions! Finally, having a healthy relationship with food includes eating the foods you enjoy year-round.
But many of us find it difficult to eat a balanced diet – especially around the holidays. Whether you’re craving sweets, eating too few fruits and vegetables, or simply eating too much of a good thing, the most effective step you can take is to understand your unique struggles when it comes to managing your health during the holidays.
With that in mind, here are three RD-approved strategies you can use this holiday season to maintain or improve your relationship with your health.
What kind of RD wishes you knew something about holiday food
1. Focus on who you are MAY DO
When we focus on what we can’t or shouldn’t do, it can feel overwhelming and even perpetuate unhealthy behavior patternswhich causes us to return to old routines.
Instead, focus on how you can support your health during the holidays so you continue to develop habits and not focus on deficiencies.
“I encourage clients to view the holidays as an opportunity to add nourishing options rather than limiting indulgent options,” says Katherine Basbaum, nutritionist at MyFitnessPal. “This mindset shift can make it easier to stay consistent.”
TIP: Look at your current routine and see what is already working. Is there an easy way to incorporate a new habit to become a little healthier? You can eat three cups of vegetables a day, go to the gym twice a week, or take a 15-minute walk after dinner. Choose what seems feasible for you.
The most important point: think about what you can do, not what you need to stop doing.
2. It’s all about small steps
We often want to change our entire diet and activity level to see quick results, and then get discouraged when it doesn’t work. That’s why many of us quickly fall into old routines.
Small, conscious improvements to your routine are often the most successful. If you make one or two changes at a time, you’ll have a better chance build a lasting habit.
“The people who stick to their goals for the long term are the ones who do it Start with changes they can maintain during high season – including public holidays,” says Basbaum.
TIP: Try something like going for a walk two nights a week or adding a piece of fruit instead of reaching for a second holiday cookie. The key is to make sure it’s a simple, realistic change that fits your existing lifestyle, even during this busy time of year. Try keeping these simple adjustments to your routine in mind MyFitnessPal to see your progress over time and celebrate the small successes along the way.
These changes may not sound as dramatic as a complete transformation, but they can help you maintain a healthier lifestyle in the long term. Give it a try and you might find it much easier to maintain these habits.
3. Don’t forget about proteins and fiber
The goal is always to focus on an overall balanced diet. For many people, this means getting enough vitamins, minerals, fiber and protein.
“protein And fiber are your secret weapons during the holidays,” says Basbaum. “They help you feel full after eating so you’re less likely to overeat later, and they support stable energy and energy.” blood sugar all day.”
Foods rich in fiber are often rich in vitamins and mineralsTherefore, prioritizing fiber alongside protein is a smart strategy. These nutrients promote satiety, support muscle growth and maintenance, improve metabolism, and help balance blood sugar– everything important so that you feel completely comfortable during the holiday season.
TIP: Start by tracking your food MyFitnessPal to see if you are meeting your daily fiber goal. If you don’t have enough, try adding more to your meals.
Examples of food rich in fiber contain:
- fruit
- Vegetables
- Beans and legumes
- Nuts
- seeds
- Whole grain products
Examples of protein-rich foods contain:
- Meat
- poultry
- Fish
- Eggs
- Lenses
- Beans
- Peas
- Nuts
- seeds
- yogurt
- cottage cheese
- Lots of soy products
Try to include at least one high-fiber and one high-protein food in every meal and snack.
Frequently Asked Questions: Holiday Food
How can I pursue my goals without giving up the holiday foods I love?
Focus on establishing healthy habits rather than restricting diet. Build your meals around protein, fiber and vegetables, then enjoy your favorite holiday treats guilt-free. Balance, not perfection, is the goal.
What if I’m already on the wrong track with my healthy diet?
Start over now – you don’t have to wait until Monday or January 1st. Choose one small change you can make today, such as: B. adding a vegetable to your next meal or taking a 10-minute walk. Small steps add up.
Should I track my food during the holidays?
Tracking can be helpful for staying aware of your habits without being restrictive. Use MyFitnessPal to see where you might need more protein or fiber, but don’t worry about hitting all the macros perfectly during this busy time of year.
How much protein and fiber should I consume daily?
General recommendations include: 25-30 grams of fiber daily And 0.8-1 gram of protein per kilogram of body weight (or about 0.36 grams per pound). Search MyFitnessPal for personalized goals based on your goals.
The conclusion
The holidays are not easy. But if you do yourself a favor, focus on what you can add rather than what you can leave out, and use tracking with MyFitnessPal to be more conscious about your diet, you can navigate the holidays with health in mind. Ultimately, we are here to fully support your health and fitness goals.
Originally published November 30, 2022; Updated December 2025
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The post 3 Things You, As a Dietitian, Wish You Knew About Holiday Food appeared first MyFitnessPal Blog.
