It’s GO time, people! For those celebrating Christmas or Hanukkah, this upcoming week is THE week we’ve been preparing for! We all know the holiday season can bring a lot of joy. But it can also bring A LOT of stress, especially regarding food, family dynamics, tight budgets, and packed schedules.

 

Last week, Amy shared some terrific tips on how to survive the holiday season. This time, I wanted to share some tips from the dietitian’s perspective. As I’ve been working with clients this holiday season, some themes have repeatedly come up.

 

Number one on the list? Stress about how to stay on track with wellness goals while being surrounded by endless desserts, yummy foods, and alcohol. Number two? How to deal with annoying diet talk and body comments from family members. And third? I’ve heard many clients get lost in the season’s stress and forget all the joys accompanying it. In today’s blog, I am keeping it short and sweet with three tips to navigate these situations to get the most out of your holiday season!

 

Treat the Holiday Like Any Other Day

 

I’d be a millionaire if I got a dollar every time a client said they would skip breakfast and lunch to save up calories for a holiday dinner. Look, if *that* worked, that’d be one thing. Instead, my clients showed up to sessions the following week disappointed that they *totally* overdid it at the holiday dinner and felt entirely out of control with food. This meal-skipping business only sets us up for a binge, and in the end, people overdo it on the calories and gain 800 pounds of guilt. 

 

It’s easy to treat the holidays as an “all or nothing” event, but you are way better off eating your usual balanced meals leading up to the big dinner, moving your body in ways you enjoy, and focusing on how you want to feel throughout the day. This way, when you arrive at the holiday meal, you will feel connected to your hunger and fullness cues, and you’ll have a much easier time balancing your meals and not overeating. 

 

Aim for balance rather than using the holiday as a “cheat” day if you are working hard towards a specific wellness goal. The plate method is a great guide: fill half your plate with non-starchy vegetables, a quarter with protein, and a quarter with starch or grains. Add a treat or two if you’d like, but focus on savoring every bite and listening to your hunger and fullness cues. 

 

Practice Gratefulness

 

When holiday tasks start to feel overwhelming, it can be helpful to shift your perspective. Now, I am not dismissing the weight of holiday stress—it’s real, and sometimes, you need to cry and say no to people or events to protect your peace. That said, for some people, the season’s stress can completely take over to the point that we forget to highlight the positives. 

I have been the person who feels frustrated about everything when stressed. Wrapping presents, holiday traffic, spending money, jammed-packed schedules, and cleaning before and after hosting can feel overwhelming, daunting, and annoying. But, a little shift in perspective can be a game changer to make the holiday season feel more balanced and joyful.

• Wrapping presents? How about shifting our perspective to gratitude for having the means to purchase gifts and for having people we love to give them to?
  
• Jammed-packed schedule? How about shifting the perspective to being grateful that we have such a strong community of family and friends who love us enough to want to spend time with us? 
• Dreading the clean-up after hosting? How about shifting the perspective to being grateful that we have a home that can hold our loved ones? The pile of dirty dishes and crumbs on the floor is evidence that we could afford food, share a meal, and have lots of laughter with those we love.
  

Practicing gratitude can make the season feel more fulfilling and less stressful.

 

Navigate Diet Talk with Grace

 

Diet and body comments suck! While these may be unavoidable during holiday gatherings, you don’t have to engage. If a family member comments on your plate or starts talking about their latest diet, smile, walk away, or redirect the conversation. Sometimes, I pretend I forgot something in the car (my phone, keys, or “let me make sure I left my card in the car and not at the store”), apologize for cutting the person off mid-sentence, and walk to my car. When I get back, I apologize for abruptly interrupting the conversation earlier and then ask, I’ve been dying to hear about ________ (your new job, your new hobby, your new house, your last vacation, your kids, etc.) and this helps you return to the person but allows you to redirect the conversation.

 

At the end of the day, the holidays are about celebrating with those you care about most. Enjoy the laughter, the memories, and even the imperfections of the season. Release the pressure to have a “perfect” holiday and focus on what matters most—creating joy and connection.