Holiday Eating Without the Guilt: Dietitian-Approved Tips to Enjoy Your Favorite Foods
The holidays are here, and so are the mashed potatoes, stuffing, cookies, and pie. If you’ve ever felt like one big holiday meal “undoes” all your hard work, you’re not alone. At Fitness Lying Down in La Crosse, WI, we hear this every year from clients who want healthy holiday eating tips that actually fit real life.
This Nourish to Flourish blog is inspired by Molly, Megan the Trainer RD’s dietetic intern, who shares simple, realistic holiday nutrition strategies so you can enjoy your favorite foods, support your energy and digestion, and skip the guilt.
Why Holiday Nutrition Feels So Hard
The holiday season can easily turn into an all-or-nothing situation: either you’re “being good” and avoiding everything… or you’re “off the rails” and promising to start over in January. That mindset is exhausting and doesn’t support your long-term health, especially if you’re navigating perimenopause, menopause, or trying to manage holiday weight gain.
Instead of strict rules, we focus on balanced plates, mindful eating, and small shifts that make a big difference for blood sugar, digestion, and energy.
1. Build a Balanced Holiday Plate (Without Skipping the Pie)
A simple balanced plate is one of the best healthy holiday eating tools you can use. Think about your plate in three sections:
- Half your plate: Non-starchy veggies (salad, green beans, roasted veggies)
- About a quarter: Protein (turkey, ham, roast, lentils, etc.)
- The rest: Your holiday favorites (mashed potatoes, stuffing, mac & cheese, pie)
The veggies and protein help you feel fuller for longer and keep your blood sugar steady, which is especially helpful for women over 40 navigating hormonal shifts. Then you can truly enjoy the fun foods on your plate instead of feeling like they “took over.”
2. Don’t Show Up Starving
Skipping breakfast or “saving up” calories usually backfires. When you arrive at a holiday meal with your hunger cranked to a 10 out of 10, it’s almost impossible not to overeat.
Instead, have a balanced breakfast and, if there’s a big gap before the meal, a light snack with some protein and fiber (like Greek yogurt with fruit, a hard-boiled egg and an apple, or hummus with veggies).
This supports steady energy, mood, and blood sugar—and makes it easier to be intentional when you sit down to eat.
3. Start Small & Eat Slowly
At big holiday gatherings, it’s tempting to pile the plate sky-high “just in case.” Instead, try this simple mindful eating strategy:
- Take a small portion of the foods you really want.
- Sit, taste, and actually enjoy them.
- Put your fork down between bites. Talk. Laugh. Breathe.
Eating slowly gives your digestion a head start and lets your stomach communicate with your brain so your fullness cues can catch up.
4. Pause Before Seconds
Before you head back for a second plate, set a timer for 15–20 minutes. During that pause:
- Have a glass of water
- Catch up with family
- Check in with your hunger cues
If you’re still hungry after the pause, go back for what you truly enjoyed.
5. Hydrate Before, During & After
Dehydration can disguise itself as hunger, fatigue, or brain fog. Drinking water before, during, and after your holiday meal supports:
- Healthy digestion
- More steady energy
- Less “blah” feeling later in the day
6. Move a Little (No Punishment Workouts Required)
You don’t need an intense workout to “earn” your holiday treats. Instead, think of movement as a gift:
- Help clean up after the meal
- Play with the kids
- Take a relaxed walk
- Do a few gentle stretches
7. Drop the Guilt: One Meal Won’t Ruin Your Progress
One holiday meal won’t derail your goals. Guilt doesn’t improve your eating habits or support long-term progress. What matters is the big picture—your consistent habits, not one plate.
Watch the Full Nourish to Flourish Episode
Want to hear all of Molly’s tips? Watch the full holiday nutrition episode here:
Ready for Personal Nutrition Coaching?
If you want support beyond the holidays—whether it’s navigating weight management after 40, boosting your energy, or feeling more confident with your food choices—our Nutrition Coaching at Fitness Lying Down is here to help.
You’ll work with a registered dietitian who understands real life: busy schedules, stress, family gatherings, and wanting to enjoy your favorite foods without falling into the all-or-nothing cycle.