3 things a nutritionist wishes you knew about holiday food

When it comes to holiday eating, you should enjoy your favorite food traditions! After all, part of having a healthy relationship with food is eating the foods you enjoy year-round.

But many of us struggle with aspects of eating a well-balanced diet — especially around the holidays. Whether it’s sugar cravings, not getting enough fruits and vegetables, or just too much of a good thing, the most impactful step you can take is to understand your individual struggles when it comes to navigating your health during the holiday season.

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 RD wishes you knew about holiday food

1. FOCUS ON WHAT YOU ARE CAN DO IT

When we fixate on what we can’t have or shouldn’t do, it can feel overwhelming and can even perpetuate unhealthy patternscausing us to fall back into old routines.

Instead, focus on how you can maintain your health during the holidays so you stay committed to building habits — without dwelling on the downsides.

« I encourage clients to reframe the holidays as an opportunity to add nutritious options instead of limiting enjoyable ones, » says Kathryn Basbaum, a nutritionist at MyFitnessPal. « This shift in thinking can make it easier to stay consistent.”

TIP: Look at your current routine and determine what is already working. Is there an easy way to integrate a new habit to get a little healthier? You might aim for three cups of vegetables daily, commit to the gym twice a week, or add a 15-minute walk after dinner. Choose whatever seems doable to you.

The bottom line: think about what you can do, not what you have to stop doing.

2. IT’S ALL ABOUT BABY STEPS

We often want to overhaul our entire diet and activity level to see quick results, then get discouraged when it doesn’t work out. This is why many of us quickly fall back into old routines.

Small, intentional improvements to your routine are often the most successful. Making one or two changes at a time gives you a better chance building a lasting habit.

“The people who stick to their goals in the long run are those who start with changes they can support during busy seasons – including holidays,” says Basbaum.

TIP: Try something like walking 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 season. Try following these simple adjustments to your routine MyFitnessPal to see your progress over time and celebrate the small victories along the way.

These changes may not sound as dramatic as a complete transformation, but they are what can help you maintain a healthier lifestyle in the long run. Give it a try and you may find that these habits are much easier to stick to.

3. DON’T FORGET PROTEIN AND FIBER

Focusing on an overall balanced diet is always the goal. 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 satisfied after a meal, so you’re less likely to overeat later, and they maintain steady energy and blood sugar all day.”

Foods high in fiber are often rich in vitamins and mineralsso prioritizing fiber along with protein is a smart strategy. These nutrients help satiety, support muscle growth and maintenance, improve metabolism and help balance blood sugar— all of which are important to feeling your best during the holiday season.

TIP: Start by tracking your food MyFitnessPal to see if you’re meeting your daily fiber goal. If you don’t get enough, try adding more to your food.

Examples of foods high fiber content include:

• Fruits
• vegetables
• Beans and pulses
• Nuts
• seeds
• whole grain foods

Examples of protein-rich foods include:

• meat
• Poultry
• Fish
• eggs
• lens
• Bob
• Peas
• Nuts
• seeds
• Yogurt milk
• Cottage cheese
• Lots of soy products

Aim to include at least one fiber-rich food and one protein-rich food in every meal and snack.

Frequently Asked Questions: Holiday Food

How can I follow my goals without missing out on holiday foods I love?

Focus on adding healthy habits instead of restricting foods. 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’ve already deviated from my healthy diet?

Get a fresh start now – you don’t have to wait until Monday or January 1st. Choose one small change you can make today, such as adding a vegetable to your next meal or taking a 10-minute walk. Small steps add up.

Should I watch my food during the holidays?

Tracking can be helpful to keep you aware of your habits without being limiting. Use it MyFitnessPal to see where you might need more protein or fiber, but don’t worry about hitting every macro perfectly during this busy season.

How much protein and fiber should I eat each day?

General recommendations are approx 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). Check MyFitnessPal for personalized goals based on your goals.

The bottom line

The holidays are not easy. But giving yourself grace, focusing on what you can add in instead of taking out, and tracking with MyFitnessPal to stay informed about your diet can help you navigate the holidays with health in mind. After all, we’re here to support your health and fitness goals all the way.

Originally published on November 30, 2022; Updated December 2025

The post 3 Things A Nutritionist Wishes You Knew About Holiday Food appeared first on MyFitnessPal Blog.

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