The holiday season is a time filled with family gatherings, celebrations and favorite traditions. But it can also make healthy eating more challenging. From rich holiday food to sweet holiday treats, it’s easy to feel like healthy habits are on hold until the new year.                               

How To Eat Healthy During the Holidays

Healthy holiday eating doesn’t mean giving up your favorite holiday foods. Instead, focus on flexibility, moderation and paying attention to what your body needs.

Zupke recommends the following:

• Avoid skipping meals: Eat a snack with protein just before a holiday meal. Skipping meals can leave you overly hungry.
• Prioritize foods you enjoy: When deciding what to eat, choose your favorite foods.
• Focus on quality, not quantity: Smaller portions can help you enjoy more variety while staying balanced.
• Pause before you eat: Take a moment to check in with your hunger and fullness cues. Choose portions that match that level.
• Sit down to eat: Savor each bite. Creating a pleasant setting, such as using a fancy placemat or decorative plate, can help encourage mindful eating.
• Bring a fruit or veggie platter with hummus to your holiday event: This gives you and others a fresh, lighter option to choose from.

Build a Balanced Holiday Plate

A simple way to stay on track during the holidays is to build a balanced plate. This approach helps you manage portion sizes and keeps your meals satisfying and enjoyable.

Aim for balance rather than perfection. Colbert recommends including one food from each of the following categories when building your holiday meal:

• Half your plate: fruits and vegetables
  They’re rich in nutrients and fiber, which can help you feel full and satisfied. Look for ways to add color and variety, even with traditional holiday recipes.
• A quarter of your plate: lean protein sources
  Foods like turkey, chicken, fish and baked tofu can keep energy steady and help you feel full longer.  
• A quarter of your plate: grains or starchy sides
  Options include potatoes and whole-grain stuffing.

“Including each of these food categories can lead to prolonged satisfaction since they provide a variety of tastes, textures and nutrients,” says Colbert. “If you’re overwhelmed by the options, fill up on protein and non-starchy vegetables first. Then wait about 20 minutes after you eat to see if you have room for extras.”

Colbert also recommends using a smaller dinner plate to help manage portion sizes and including calcium-rich foods, like dairy or fortified plant-based products, throughout your day.

Healthier Swaps for Holiday Favorites

You don’t have to skip traditional holiday recipes to eat well. Small changes can make your favorite dishes more balanced without taking away from traditions that make the holidays special.

“Leave sauces, dressings and gravy on the side as these are often higher in added sugar, salt and unhealthy fats. This way, you can manage how much to add to your meal,” says Colbert.

Colbert also recommends the following holiday swaps:

• Make condiments, stuffings and toppings like cranberry sauce from scratch: This helps you manage the ingredients.
• Choose white turkey meat over dark meat: White meat has less saturated fat.
• Introduce a new whole grain: Choose quinoa, farro, wild rice or bulgur over white rice, corn, or macaroni and cheese. You can add fruits, vegetables and other sources of fiber like dried cranberries and mandarin oranges to them to help you feel fuller longer.
• Rethink sweet potato dishes: Instead of a casserole with marshmallows and brown sugar, toss cubed sweet potatoes in a light coating of olive oil, cinnamon and nutmeg and roast for natural sweetness.
• Use Greek yogurt instead of sour cream: This simple change can lower fat while adding protein and keeping a creamy texture.
• Replace salt with herbs and seasonings: Try adding dill, thyme, rosemary and mint to your holiday dishes. These seasonings provide robust flavor without contributing to daily salt intake.
• Swap heavy cream-based desserts and pies with fruit: Try baked apples or pears topped with nuts, cinnamon and a drizzle of honey.
• Instead of alcohol, serve sparkling water: Add a splash of cranberry juice and a rosemary sprig.

Holiday Meal Plan: Healthy Holiday Recipes

Zawicki suggests the following recipes for healthier holiday food choices, which include two appetizers, a side dish, main meal and dessert. You can make one or more for your next gathering or bring your favorite to a holiday event.

• Appetizers: Holiday stuffed dates and caprese holiday wreath
• Side dish: Roasted Brussels sprouts, winter squash and cranberries
• Main meal: Tortellini soup
• Dessert: Dark chocolate avocado mousse

Holiday stuffed dates

Ingredients

• 5 ounces goat cheese, room temperature
• 2 tablespoons fresh rosemary, stems removed and chopped
• 3 tablespoons pomegranate seeds
• 1/2 teaspoon black pepper
• 9 Medjool dates
• 2 tablespoons unsalted, shelled and roasted pistachios, chopped

Instructions

1. In a small mixing bowl, combine goat cheese, rosemary, pomegranate seeds and black pepper. Use a fork to mix. Set aside.
2. Cut each date in half lengthwise and remove the pit.
3. Place a teaspoon of the goat cheese mixture in each date half.
4. Place dates on a serving platter. Sprinkle with chopped pistachios.

Caprese holiday wreath

Ingredients

• 1 bunch fresh basil
• 3 1/2 ounces baby mozzarella balls
• 1 pint cherry tomatoes
• 1 1/2 tablespoons extra virgin olive oil
• 1 tablespoon balsamic glaze for drizzling
• Pinch of ground pepper

Instructions

1. Arrange the basil leaves in a circular wreath pattern along the border of a round white platter.
2. Add the mozzarella balls and cherry tomatoes on the basil leaves.
3. Sprinkle with olive oil, pepper and balsamic glaze.

Roasted Brussels sprouts, winter squash and cranberries

Ingredients

• 5 cups Brussels sprouts, halved
• 1 1/2 acorn, delicata or butternut squash, halved lengthwise, seeds removed and cut into 3/4-inch-thick wedges
• 2 cups fresh cranberries (8 ounces)
• 1/4 cup extra virgin olive oil
• 3 tablespoons pure maple syrup
• 1 tablespoon finely grated orange zest
• 3 tablespoons orange juice
• Black pepper, to taste
• Mint leaves (optional)

Instructions

1. Preheat oven to 425 degrees Fahrenheit. Toss Brussels sprouts, squash and cranberries with olive oil, syrup and orange zest. Season with black pepper.
2. Roast, stirring once halfway through, until vegetables are tender and golden brown, 45 to 50 minutes.
3. Drizzle with orange juice. Stir to evenly coat. Toss with mint leaves, if desired.

Tortellini soup

Ingredients

• 1 tablespoon salted butter
• 1/2 medium onion, finely chopped
• 1 tablespoon minced garlic
• 6 cups low-sodium chicken broth
• 1 can (14.5 ounces) diced fire-roasted tomatoes, undrained  
• 1/2 teaspoon Italian seasoning
• 1 fresh cheese tortellini package (9 ounces)
• 1 can (14.5 ounces) cannellini beans, rinsed and drained
• 6 cups fresh baby spinach
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh basil, chopped
• Freshly ground black pepper, to taste
• Juice of 1/2 lemon (about 1 1/2 tablespoons)
• 1 cup shaved Parmesan cheese (4 ounces)
• 1 loaf French bread for serving

Instructions

1. Melt butter in a large pot over medium heat. Add onion and garlic. Cook three to four minutes or until onion is soft, stirring constantly.
2. Add broth, tomatoes and Italian seasoning. Bring to a boil.
3. Add tortellini and beans. Cook two minutes or until tortellini are cooked through.
4. Turn off the heat. Add spinach, parsley, basil and pepper.
5. Squeeze in the lemon juice.
6. Ladle soup into bowls and sprinkle with Parmesan cheese.
7. Serve with French bread for dipping.

Dark chocolate avocado mousse

Ingredients

• 2 medium ripe avocados
• 3/4 cup dark chocolate chip morsels
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• 1/2 cup plain yogurt
• 1/2 cup fresh raspberries
• 1/2 cup fresh mint sprigs

Instructions

1. In a medium double boiler, melt chocolate chips and stir until smooth.
2. Remove from heat. Set aside.
3. Mash the avocados until smooth in a separate bowl.
4. Combine the avocados with melted chocolate and stir until smooth. Add vanilla and cinnamon.  
5. Add to dessert bowls, and top with a dollop of yogurt.
6. Garnish with raspberries and mint.

Habits That Support Healthy Choices

Healthy habits can make a big difference in your holiday routine:

• Prioritize quality sleep.
• Stay active with physical activity like walking and stretching.
• Drink water throughout the day to stay hydrated.
• Keep a regular eating schedule.

A consistent routine can support your overall mental and physical health during the holidays.

Keep Healthy Habits on Track

Enjoying holiday foods is part of celebrating, and a few meals won’t undo the habits you’ve built.

“Plan ahead and use simple strategies to support healthier choices,” says Zupke. “Try keeping healthier foods visible and desserts out of sight, and limit distractions while eating.”

Focus on balance, portion sizes and listening to your body to stay on track during the holidays.