8 Must Read Tips to Stay Healthy, Energized, and Sane During the Holiday Season—Without Restriction

Ah December, a month filled with friends, family, holidays, celebrations…and also stress, disrupted routines, travel, late nights, and more sugary treats than most people see all year. As a dietitian, I see so many people fall into an “all or nothing” mindset this time of year—either feeling like they have to be perfect with nutrition or giving up completely until January.

BUT!  I’ll let you in on a little secret:
You can enjoy the holidays and feel good in your body.
Let’s walk through habits that I personally use as a dietitian to stay energized, nourished, and sane this December.

1. Focus on “Add,” Not “Avoid”

We’re starting with my personal favorite.  Instead of telling yourself what not to eat (negative connotation), shift the goal to adding what your body needs to feel good (positive connotation):

• Add a serving of produce to every meal and snack.
  • They provide fiber for gut health, and vitamins and minerals for your immune system..
• Add protein to snacks and meals.
  • Slows down your digestion to help you feel fuller longer, and helps you avoid that “sugar crash. 
• Add water.
  • Don’t go from drinking coffee all day to alcohol at night.  Focus on getting your water in to prevent headaches and feeling drained.

Filling up on nutritious foods keeps your GI tract happy (less bloating), keeps your blood sugars more stable, provides vitamins and minerals for your immune system and fills you up, so you naturally eat less of the “extra stuff” (if you know what I mean).

2. Build a Balanced Holiday Plate (Without Overthinking)

When you’re at a party or holiday dinner, aim for this simple blueprint:

• ½ the plate: Fruits and Veggies.
  • It can be all veggies, the same veggies, some fruit sprinkled in there, but half your plate fruits and veggies is key for keeping the nutrients up and the calories down.
• ¼ the plate: Protein.
  • Whatever you want, steak, chicken, even something heavy like a beef wellington.  With protein being ¼ of your plate, it’s going to keep the portion in check to about 3-4 ounces.
• ¼ the plate: carbs or starches you enjoy.
  • Mac and cheese- sure! Buttery mashed potatoes, you got it.  It’s going to be about a cup and the portion is going to keep the calories in check.  No more giant bowl of pasta.  It’s going to be a cup of pasta with some veggies and protein to make it a well balanced meal.

Bonus tip: Don’t keep eating out of habit or because other people are still eating.  Check in with yourself to see if you truly need more food. If you’re still hungry, go back for a second smaller plate of only the foods you truly loved. This keeps you satisfied and reduces that “why did I eat so much?” feeling later.

3. Create Small Doable Habits

Even one or two consistent habits can anchor your energy:

• Drink a big glass of water first thing in the morning, or aim to finish your water bottle before dinner.
  • Staying hydrated is a big one when it comes to energy.
• Eat a high-protein breakfast (Greek yogurt bowl, eggs + avocado, cottage cheese and fruit).
  • Protein keeps you full and happy.  No more running on coffee and then crashing at 11am.  I’m someone who gets hangry, so a good breakfast is KEY for me.
• Take a 10–20 minute walk daily.
  • Especially in that 2-3pm hour after lunch when you want to fall asleep.  This can give you a little wake up to power through the rest of your day.  And remember, physical activity doesn’t have to be an hour long or super sweater, it all counts.
• Do a 5-minute “reset” before bed—lights off, deep breathing, or using a calming app.
  • I’m looking at you doom-scroller who says they’re going to bed and then 45 minutes later you’re still on your phone.  Getting a good night’s sleep helps with energy, attitude, mental cognition, weight, and supports your immune system.  So get more sleep!

     

These tiny rituals help your body handle stress and chaos more smoothly.  These are easy, sustainable ones.  Things you can do quickly, or flexibly (sticking them in when you can).  Pick something you know you need to work on, maybe it’s more vegetables, or less screen time.  Make a concrete goal you can stick to and run with it for the month, by the time January comes around, it’ll be set in stone!

4. Keep Energizing Staples on Hand

Between travel, gatherings, and last-minute errands, you may not always have time to cook. Keeping a few simple foods ready can save you from energy crashes:

• Ready-to-eat veggies or salad kits
  • I love bagged salad with some beans and/or seeds thrown on top.  Frozen steamable veggies make for the fastest side dish.
• Pre-cooked proteins (rotisserie or canned chicken, salmon packets, tofu, low sodium lunchmeat).
  • Throw together a sandwich. Make a tuna melt.  Pair it with the microwaved rice mentioned below.  Whip up a quick chicken salad in a pita.
• Whole-grain pitas, microwave rice, or quinoa cups.
  • Another option is to make a big batch of quinoa one night and purposefully have leftovers for lunch the next day.  
• Nuts, fruit, jerky, or yogurt.
  • Apple, pears, and bananas are really easy to grab and go.  Nuts and seeds are a wonderful source of zinc to help prevent/fight colds and are shelf stable.  Grab a protein bar if you need a few hours of energy.  Yogurt can be a snack or a meal depending on how you zhuzh it up!
• Slow-cooker soups you can batch on Sundays
  • A nice soup can be dinner on Sunday and lunch for the week!  I love cooking once and making a bunch of meals.

Think of these as nutrition “autopilot” options for the busy days.  This will save you time, money, and be much more nutritious than skipping a meal or eating out.  

5. Enjoy Alcohol and Sweets Mindfully (Not Fearfully)

You don’t need to avoid holiday treats—you just need a strategy that respects your body.

For sweets:

• Choose the ones that are worth it to you (not the leftover candy you don’t care about).
  • This is my favorite tip.  Dunkin Donuts, I can get them whenever.  But my Aunt’s homemade pie she only makes once a year?  Yes please!  Hershey Kisses- eh, nothing special.  Trader Joe’s star cookies that sell out in a week- I’m having those for sure.  Choose wisely.
• Pair treats with protein or a meal to prevent sugar crashes.
  • If you’re hungry, have a meal with them.  If you’re not hungry- that means a few bites should do it!

     

For alcohol:

• Alternate each drink with water.
  • Try a seltzer with lime to keep it more interesting.
• Eat beforehand.
  • This will keep you from over indulging if your inhibitions are lowered a little.
• Know your personal “feel good” limit.
  • Decide before you go.  I’m having 1 drink.  Or, I’ll have 2 drinks.  Setting the bar before you go makes it easier than trying to decide in the moment.

     

Mindful enjoyment beats restriction every time.  Want more information on being mindful?  Take our Self Guides Online Course- check it out HERE (use coupon code 20OFF for 20% off the price!)

6. Protect Your Sleep as Much as You Can

Sleep is your secret weapon for immune support, stable hunger cues, and stress control.
You don’t need perfect sleep—just small tweaks:

• Limit screens 30 minutes before bed.
  • The recommendation is actually an hour before bed, but I know I’m shopping after the kids go to bed, or looking up details on the event we’re going to, so I’m realistic.  30 minutes works for me.
• Try to keep the same bedtime and wake up each day.
  • Easy during the week, but weekends can be a little tricker.  But if you still with a similar routine each night (within about an hour, so if you normally go to bed at 10, aim for 11 at the latest) it makes it easier for you to fall asleep and stay asleep for a more restful night.
• If traveling, bring an eye mask or small sound machine.
  • Do what you can to make the room comfortable.  Bring your favorite pillow if you need to!
• Stop caffeine 6–8 hours before bedtime.
  • Everyone is different and some people aren’t affected as much by caffeine than others, but it can prevent you from falling asleep if it’s close to bedtime.  My cut off is 3pm.

     

Better sleep = less cravings for sugars/carby food to keep you awake, a better mood, and more stable energy.

7. Have a Plan for Travel Days

Travel can wreck digestion, hydration, and energy. A little prep goes a long way:

Pack:

• A water bottle
  • Filled if you’re going for a drive, or empty to be filled after you get through security at the airport.
• High-protein snacks
  • Protein bars, peanut butter crackers, dried edamame, beef jerky, whatever you want.
• A piece of fruit, or dried fruit
  • Helps with digestion from the fiber.  And goes great with those high protein snacks.

When you reach your destination, try to get in some movement, a quick walk or even stretching in your room.  Bonus Tip:  Plan your meals.  If you have time, start with a good breakfast, or know where you can stop to get one and think about your options.  Same goes for lunch and dinner.  But packing some snacks (and extra) will help buy you some time if you need to figure out a new plan.  Pivot!

8. Give Yourself Permission To Enjoy the Season

The holidays aren’t the problem.
The guilt, shame, and “I’ll fix it in January” mentality are.

Allowing yourself flexibility and joy actually leads to more balanced choices, not fewer.  Being mindful of what your body wants and needs is key to making smart choices without the guilt or feeling of being “bad”.  Because when you release the pressure, your body naturally guides you to the habits that feel good.

Staying healthy in December doesn’t require dieting, skipping treats, or micromanaging food.
It’s about:

• Intentional additions (water, protein, fruits, veggies)
• Small anchors (balanced breakfast, bedtime routine, physical activity)
• Nourishment that supports energy (nuts and seeds, healthy fats, whole grains)
• Mindful celebrations (enjoying the foods of the season without shame)
• Grace for yourself (knowing you’re going to overdo it here, or miss something there, and that’s ok:)

   

If you can practice even a few of these habits, you’ll wake up on January 1 feeling ready for the new year, and not like you have to “fix” the past month.  You’re got this!

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.