The holidays are full of joy, laughter, and food—lots of it. Between family feasts, office parties, and endless sweet treats, maintaining healthy habits can feel like a losing battle. But with a little planning and the right mindset, you can enjoy everything the season has to offer—without sacrificing your well-being.
We spoke with Erika Graziani, a certified lifestyle medicine practitioner and registered dietitian at Lee Health, who shared 10 expert-backed tips to help you feel energized, balanced, and guilt-free this holiday season.
1. Prioritize Balance
“The key to enjoying holiday foods is balance—not restriction,” says Erika. Enjoy that slice of pie or festive casserole, but balance it with lighter, nutrient-rich meals throughout the day. Include vegetables, lean protein, and whole grains to keep your energy levels stable and your body satisfied.
2. Practice Mindful Eating
The hustle of the holidays can lead to mindless snacking. Slow down, savor every bite, and tune in to your body’s hunger and fullness signals. Not only will your meals be more satisfying, but you’re also less likely to overeat.
3. Choose Healthy Alternatives
Love your family’s classic dishes? Give them a healthy spin. Erika suggests swapping sour cream for Greek yogurt, using whole-grain flours, and reducing sugar with natural sweeteners like applesauce or mashed banana. Even replacing mashed potatoes with cauliflower can add a nutritional boost!
4. Stay Hydrated
Don’t let festive drinks crowd out water. Staying hydrated supports digestion and helps curb unnecessary snacking. Erika recommends drinking water before meals and infusing it with citrus fruits, berries, or herbs for an extra dose of nutrients and flavor.
5. Plan Ahead
Going to a potluck? Bring a healthy dish so you know there’s at least one nourishing option. You can also prep meals in advance to avoid relying on takeout during busy days. A batch of vegetable soup or hearty grain salad can go a long way.
6. Smart Snacking
Holiday snacking doesn’t have to sabotage your health. Choose nuts, fruits, seeds, or veggie sticks with hummus instead of high-sugar, high-fat snacks. Erika also warns against skipping meals—doing so increases your chances of overeating later.
7. Watch Your Portions
Portion control is your secret weapon. Start with smaller servings and go back for seconds only if you’re still hungry. Using a smaller plate can help you feel satisfied with less, and remember—leftovers exist for a reason.
8. Limit Alcohol
Alcohol can pack in empty calories and lower your inhibitions, leading to poor food choices. Stick to lighter options like wine or spirits with soda water, and alternate with water to stay hydrated.
9. Keep Moving
Staying active can offset holiday indulgence. Whether it’s a morning jog, post-dinner walk, or even a festive fitness class, Erika encourages daily movement to boost mood, reduce stress, and maintain your metabolism.
10. Show Yourself Compassion
Slip-ups happen, and that’s okay. Erika says, “If you overindulge, recognize it and move on. Don’t let one meal derail your progress.” Be kind to yourself and get back on track with your next healthy choice.
Uh-oh. Was it something you ate?
This dreaded question often crosses our minds when we’re doubled over with stomach pain and headed to the bathroom, again. Is it food poisoning from the holiday bean dip?
Bonus Tip: Watch Out for Food Poisoning
Is your stomach doing backflips after a holiday party? It might be food poisoning. Crystal Fehr, RN from Lee Health warns that improperly stored or undercooked food—especially during buffets or potlucks—can cause serious gastrointestinal distress.
Common symptoms include nausea, cramps, vomiting, and diarrhea. Prevent illness by keeping hot foods hot, cold foods cold, and washing hands and surfaces often. If symptoms persist, seek medical help.
Learn more health tips at Lee Health.
Happy Holidays—eat smart, feel great!
