Tips for Eating Healthier During the Holidays

Holiday tables are loaded with once-a-year favorites like Grandma’s casserole, a plethora of pies, and the bread basket that keeps refilling itself. Navigating all that goodness can feel tricky, but the season isn’t about restriction; it’s about enjoying the people you love and the food you love, mindfully. With a little strategy, you can savor every bite and still feel great afterward.

Set your game plan with no guilt

Walk into the buffet with two goals: taste what you truly want and leave feeling good. That means slowing down, noticing the flavors, and building a plate that balances comfort and color. You’re not “being good,” you’re being intentional.

How to load your holiday plate

Use this simple guide for a satisfying and balanced plate:

• 50% veggies (roasted Brussels sprouts, green beans, salad, carrots. Load up on color)
• 25% protein (turkey, ham, salmon, roast beef, lentil loaf)
• 25% carbs/starches (mashed potatoes, stuffing, sweet potato casserole, rolls)

This gives you room for favorites and helps you feel steady instead of sleepy. If you’re doing rounds at a buffet, start with veggies and salad first, add protein next, and place starches last. That order supports more even energy and helps you stay tuned in to fullness.

The “first pass” strategy

When everything looks good, it’s easy to overdo it. Try this:

1. Scout before you scoop. Walk the table first and decide what’s worth your plate space.
2. Pick your must-haves. Choose 1–2 “specials” you’ll feature (maybe stuffing and sweet potatoes), and keep the rest in tasting portions.
3. Pause before seconds. After your plate, give yourself 10–20 minutes to talk, sip water, and check in with how you feel. If you’re still hungry, go back for a small second helping of the dish you genuinely want more of.

Mindful eating moves that don’t kill the vibe

• Sit, don’t graze.  Making a plate beats pass-by nibbling. Your brain registers the meal.
• Fork down between bites.  Notice the cinnamon, the herbs, the crunch. Make it an experience.
• Hydrate.  Keep water or sparkling water nearby, especially if you’re enjoying cocktails.
• Make dessert a moment.  Plan for it. Take the slice you want, sit down, and really taste it. Sharing is also a great way to get variety without overdoing it.

Real-life holiday plates

Example 1: Traditional dinner

• Half plate: roasted Brussels sprouts + simple salad
• Quarter plate: turkey with a spoon of gravy
• Quarter plate: mashed potatoes or stuffing (choose your favorite)
• Dessert: a small slice of pie you love and enjoy it slowly

Example 2: Veg-forward spread

• Half plate: maple carrots, green beans with almonds, cranberry-orange salad
• Quarter plate: salmon or lentil loaf
• Quarter plate: wild rice pilaf or sweet potato mash
• Dessert: a few bites each of two sweets (tiny slices) so you get the flavors you came for

Example 3: Appetizer party

•  Build a “balanced board” on your plate: 50% veggies (crudités, olives, roasted peppers), 25% protein (shrimp, meatballs, hummus), 25% starches (small crostini, crackers).
• Dessert: one cookie now, one wrapped for later

Order matters (veggies first, then protein, then carbs)

Starting with vegetables, then adding protein, and saving starches for last can help you feel more even and satisfied. Try a salad or veggie starter before the main feast, then add your proteins, and finish with the sides you’re excited about. It’s a tiny shift that makes a big difference in how you feel after the meal.

Don’t limit yourself, but do curate

Holiday food is about tradition and joy. Instead of “can’t have,” think “choose and savor.” Feature the dishes that matter most to you, keep portions of everyday foods smaller, and remember you can take leftovers home. The party is bigger than the plate. The conversation, music, stories, and a cozy seat are all part of feeling satisfied.

Quick holiday cheat sheet

• Buffer with veg. Start meals with a salad or roasted veg.
• Plate proportions: 50% veggies, 25% protein, 25% carbs.
• Pause before seconds: give it 10–20 minutes.
• Dessert on purpose: choose what you love and enjoy it slowly.
• Hydrate & hang. Water between sips and bites keeps you present.

Enjoy the table, the people, and the traditions, and head into the new year feeling good about how you treated yourself!

Sources

Harvard T.H. Chan School of Public Health — Healthy Eating Plate (make half the plate vegetables/fruits; balanced portions).

The Nutrition Source

MyPlate — simple plate-building guidance (half fruits/vegetables; grains/protein balance). 

Harvard Health — mindful eating and holiday strategies (slow down, take 10 before seconds, savor).

American Heart Association — practical holiday tips (portion mindfulness, beverage pacing, staying active).

Shukla et al., Diabetes Care — research on food order (vegetables/protein before carbs reduce post-meal glucose/insulin).