Healthy Holiday Tips

Holidays bring us together, create memories, and elevate our day-to-day lives. They are a chance to celebrate traditions and spread joy. Yet holidays can also present a challenge to our daily health routines. Think sugary treats, late nights, travel, and stressful expectations. Don’t worry. We’ve got you covered with some top tips to navigate the holidays while keeping your health goals in mind.

First we’ll look at general and mindset tips so that YOU can decide what you’d like your holidays to be like this year. That will set the stage for putting you in the driver’s seat when it comes to your choices and actions.

Then we’ll dive into more specific tips for making mindful choices around food in a way that aligns with your specific holiday goals, followed by some ideas around movement and/or exercise.

General Tips & Mindset

Set holiday-specific goals.

Your habits may look different during the holidays, and that’s okay. Decide in advance what you want to experience this holiday season, including what you want your holiday habits to look like.

What we do MOST of the time is what matters most.

Holidays aren’t every day. Just don’t let them be an excuse to go off the rails or drop all your goals.

Set boundaries.

Decide what your non-negotiable habits are and schedule time to make those happen.

Post-holiday planning.

Put a plan in place for how you will resume your healthy habits after the holidays.

What about social pressures?

Think about how you might respond to family and friends who pressure you to “lighten up, it’s a holiday, you can have/do xyz.”

Include your loved ones.

Some of your family and friends may be interested in experiencing or understanding your lifestyle. Invite them out for a walk, to your workout, or to make a protein food/snack with you!

Holidays can be stressful!

Whether you’re struggling with a loss, financial stress, difficult relationships, or unrealistic expectations, it’s okay not to be okay. Try not to compare your holiday to someone else’s. Schedule breaks when needed and make time for relaxing activities, stress relief tools, and getting outside. Reach out for support if you’re struggling this time of year.

Enjoy the moment.

Focus on enjoying the people you’re with and creating memories.

Cultivate acceptance.

If you make choices you’re unhappy about, let it go and move forward. Remember, progress, not perfection, is the goal.

Nutrition Tips

Eat protein first.

By starting with protein, you’ll be more likely to meet your protein targets and limit overindulging in less nutrient-dense foods.

Practice mindful eating.

This approach asks you to bring intentionality to your holiday choices. Sometimes there are foods we eat because, well, we always have it during the holidays. Think about each of the holiday foods you’re likely to encounter, including those traditional foods that you may only see once a year. Decide if that holiday fruitcake is something you would like to taste a couple of bites of, savor a serving of mindfully, or skip entirely! There are no “bad” choices; let go of those labels and take back control by making intentional choices.

Bring a healthy dish.

If you’re visiting, offer to bring a dish. That way you know there will be something healthy and aligned with your goals.

Pack snacks.

Bring protein-rich, healthy snacks for long car rides/travel days.

Stay hydrated.

Don’t forget your water goals amid the hustle and bustle of the holidays! Some tips to stay hydrated include starting the day with a big glass of water, keeping your water bottle close at hand, and setting reminders for water breaks.

Mindful drinking.

For a healthy yet festive “mocktail,” consider infusing water with fresh herbs, spices, or fruits. For example, adding some cranberries and a slice of lime to sparkling water makes a seasonally colorful holiday beverage. If you plan to indulge in alcohol, set a limit in advance.

Keep up with tracking.

If you use a food tracking app, continuing to track can help you stay aware of your food choices during the holidays. What’s measured is managed!

Plate it!

When faced with a holiday buffet (or any time you eat), put your food on a plate so you’re mindful of serving sizes.

Recruit your family and friends.

Can you ask family or friends to join you in staying active? Enjoy a walk or play an outdoor game.

Take 5 – or 10!

Take movement breaks for bodyweight exercises or a quick walk after a meal.

Start the day with activity!

Schedule a morning workout before the festivities begin.

Spend more time outside.

For those in the Northern Hemisphere, a big part of SAD (Seasonal Affective Disorder) is reduced time outside in the fall and winter months. Challenge yourself to get more time outside!

Wrap up!

Holidays look different for everyone. For some, they can be a joyful time, but for others, they bring up a lot of different emotions. And when you’ve got a health goal you’re working toward, holidays can be challenging. It’s okay to give yourself permission to enjoy this time of year! By giving some thought to what your holiday goals are, you can set yourself up for a successful and enjoyable holiday season.