Written by: Sarah Owens; SLU Dietetic Intern
Let’s face it: for some, holidays that center around food can cause more stress than excitement! The month of December is full of celebrations and social interactions that, while a great reason to celebrate with loved ones, can make it harder to adhere to your health and nutrition goals, no matter what they are. Whether you’re focusing on nourishing your body, building a more mindful relationship with food, or simply trying to enjoy the season without stress, we’re here to help make the holidays easier and more balanced. Here are a few tips from myself and my fellow interns on how to make the holiday season a little easier!
1. Focus on this season of gratitude and love
Gratitude isn’t just for Thanksgiving! When the holiday feels hard for whatever reason it may, take a second to re-center yourself. What are 3 things that you are grateful for this year? What are 3 things that you love about yourself or others? Reminding yourself what this season is here for takes the social pressure off of the holiday itself. Focus these affirmations on things that have nothing to do with food or body image, and when things feel overwhelming, grounding yourself in gratitude and appreciating your body for what it allows you to do can help you reconnect with what truly matters this season.
2. Don’t restrict yourself or skip out!
You do not have to “earn” any meals this holiday season – don’t skip breakfast in anticipation of a big lunch or dinner! In fact, restriction can lead to overeating at other meals, blood sugar imbalances, and stress! With so many delicious options at big meals, remember that you can always go back for more. Start small, and go back for more of what was extra tasty!
3. Satisfied > Stuffed
Listen to your body and your hunger cues! Eating to the point of uncomfortable fullness creates unnecessary stress on the digestive system and disrupts how efficiently your brain can talk to your stomach – it can actually take about 20 minutes for your nervous system to register that your body has been secreting hormones to indicate that you are full. Eat slowly, and don’t be afraid of making a to-go box or making a second plate if you get hungry later in the celebration.
4. Don’t forget about MyPlate!
Even around the holidays, it is important to eat balanced meals and snacks when you can. Pair your winter holiday favorites with a protein, vegetable, carbohydrate, and healthy fat to create a seasonal, delicious meal that will keep you satisfied! Check out seasonal produce at the store too – not only is it usually cheaper, but it tastes better! Citrus fruits (my favorite is a sumo orange!), apples, cranberries, and pears are in season in December, as well as hearty greens like kale, brussel sprouts, and collard greens. Look out for root vegetables like potatoes, carrots, parsnips, and turnips as well, they are fresh and tasty this time of year.
5. Offer to bring your favorite dish
Not only is potluck style celebration a great way to share your favorite recipe (or find a new favorite!), but it can be helpful to bring something that will help you feel comfortable and in control of your eating experience. Creating a sense of community and predictability for yourself in an otherwise unpredictable food environment can make the gathering feel a little more manageable and enjoyable.
This holiday season should be a time for connection, joy, and comfort, not pressure or fear surrounding food. By centering your experiences around gratitude, honoring your hunger and fullness, and incorporating balance, you can honor your favorite traditions and make new memories. Allow yourself to enjoy a few hearty meals surrounded by good company – this time of year is nourishing for the mind and the body. From all of us at SLU Nutrition and Dietetics, have a peaceful and joyous holiday season! Happy Holidays!
#holidaymeals #holidayseason #mindfuleating #holidayeating #recovery
CITATION:
U.S. Department of Agriculture. “MyPlate.” MyPlate, U.S. Department of Agriculture, 2025, www.myplate.gov/.
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