3 Things a Dietitian Wishes You Knew About Holiday Food

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

But many of us struggle to eat a well-balanced diet, especially during the holidays. Whether it’s sugar cravings, not getting enough fruits and vegetables, or simply too many of the good things, the most effective step you can take is to understand your individual struggles when it comes to managing your health during the holiday season.

With that in mind, here are three RD-approved strategies you can use this holiday season to help maintain or improve your relationship with your health.

What a Dietitian Wishes You Knew About Holiday Food

1. FOCUS ON WHAT YOU CAN DO

When we focus on what we can’t or shouldn’t do, it can feel overwhelming and can even perpetuate unhealthy patterns.forcing us to return to old routines.

Instead, focus on how you can support your health during the holidays so you stay engaged in habit building and not dwelling on gaps.

“I encourage clients to view the holidays as an opportunity to add nourishing choices rather than restricting enjoyable ones,” says Katherine Basbaum, registered dietitian at MyFitnessPal. “This mindset shift can make consistency easier.”

ADVICE: Examine your current routine and identify what is already working. Is there an easy way to incorporate a new habit to improve your health? You can aim for three cups of vegetables a day, commit to hitting the gym twice a week, or add 15 minutes of walking after dinner. Choose what seems feasible to you.

The main point: think about what you can do, not what you need to stop doing.

2. IT’S ALL ABOUT SMALL STEPS

We often want to overhaul our entire diet and activity level for quick results, then get discouraged when it doesn’t work. This is why many of us are quick to return to old routines.

Small, deliberate improvements to your routine are often the most effective. Making one or two changes at a time gives you a better chance of build a lasting habit.

“People who stick to their long-term goals are those who start with the changes they can maintain during busy seasons, including the holidays,” says Basbaum.

ADVICE: Try something like walking two evenings 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 current lifestyle, even during this busy season. Try following these simple adjustments to your routine in MyFitnessPal to see your progress over time and celebrate the small victories along the way.

These changes may not seem as dramatic as a total transformation, but they can help you maintain a healthier lifestyle in the long term. Try it and you may find that these habits stick much more easily.

3. DON’T FORGET PROTEIN AND FIBER

The goal is always to focus on an overall balanced diet. 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 meals, so you’re less likely to overeat later, and they support stable energy and blood sugar throughout the day. »

Foods rich in fiber are often rich in vitamins and mineralsso prioritizing fiber alongside protein is a smart strategy. These nutrients contribute to satiety, support muscle growth and maintenance, improve metabolism and help balance blood sugar levels.— all of this is important to feeling better during the holiday season.

ADVICE: Start by tracking your food in MyFitnessPal to see if you’re meeting your daily fiber goal. If you don’t have any, try adding more to your meals.

Food Examples rich in fiber include:

• Fruits
• Vegetables
• Beans and legumes
• Nut
• Seeds
• Whole grains

Examples of protein-rich foods include:

• Meat
• Poultry
• Fish
• Eggs
• Lenses
• Beans
• Peas
• Nut
• Seeds
• Yogurt
• Cottage cheese
• Many soy products

Try to include at least one high-fiber food and one high-protein food in every meal and snack.

Frequently Asked Questions: Holiday Cooking

How can I stay on track with my goals without missing out on the holiday foods I love?

Focus on adding healthy habits rather than restricting foods. Build your meals around protein, fiber, and vegetables, then enjoy your favorite holiday treats guilt-free. The goal is balance, not perfection.

What if I’ve already gone off the rails when it comes to healthy eating?

Start fresh now: you don’t need to wait until Monday or January 1st. Choose one small change you can make today, like adding a vegetable to your next meal or taking a 10-minute walk. Small steps add up.

Should I track my food while on vacation?

Tracking can be helpful in staying on top of your habits without being restrictive. To use 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?

The general recommendations concern 25 to 30 grams of fiber per day And 0.8 to 1 gram of protein per kilogram of body weight (or approximately 0.36 grams per pound). Check out MyFitnessPal for personalized goals based on your goals.

The essentials

Vacations are not easy. But giving yourself grace, focusing on what you can add rather than subtract, and tracking with MyFitnessPal to bring awareness to your diet can help you get through the holidays with health in mind. After all, we’re here to support you through your health and fitness goals.

Originally published November 30, 2022; Updated December 2025

The position 3 Things a Dietitian Wishes You Knew About Holiday Food appeared first on MyFitnessPal Blog.

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