When it comes to holiday dining, enjoy 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 with aspects of eating a well-balanced diet — especially around the holidays. Whether it’s sugar cravings, not getting enough fruits and vegetables, or just too much of a good thing, the most impactful step you can take is to understand your individual struggles when it comes to navigating your health this 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 RD wishes you knew about holiday food
1. FOCUS ON WHAT YOU CAN DO
When we fixate on what we can’t or shouldn’t do, it can feel overwhelming and can even perpetuate unhealthy patternscausing us to revert to old routines.
Instead, focus on how to support your health during the holidays so you stay committed to building habits—not dwelling on shortcomings.
“I encourage clients to reframe the holidays as an opportunity to add nutritious choices rather than limit enjoyable ones,” says Katherine Basbaum, a dietitian at MyFitnessPal. “That mindset can make it easier to stay consistent.”
TIP: Look at your current routine and identify what is already working. Is there a simple way to incorporate a new habit to make yourself a little healthier? You can aim for three cups of vegetables daily, commit to the gym twice a week, or add a 15-minute walk after dinner. Choose what feels possible to you.
The main point: think about what you can do, not what you have to stop doing.
2. IT’S ABOUT BABY STEPS
We often want to overhaul our entire diet and activity level to see quick results, and then get discouraged when it doesn’t work out. Therefore, many of us quickly return to old routines.
Small, deliberate improvements to your routine are often the most successful. Making one or two changes at a time will give you a better shot build a lasting habit.
“The people who stick to their goals for the long term are the ones who begin with changes they can maintain through busy seasons—holidays included,” says Basbaum.
TIP: Try something like going two nights a week or adding a piece of fruit instead of reaching for another holiday cookie. The key is to make sure it’s a simple, realistic change that fits your existing lifestyle, even during this busy season. Try tracking these simple tweaks to your routine MyFitnessPal to see your progress over time and celebrate the small wins along the way.
These changes may not sound as dramatic as a total transformation, but they are what can help you maintain a healthier lifestyle in the long term. Give it a try and you may find these habits stick much more easily.
3. DON’T FORGET PROTEIN AND FIBER
Focusing on an overall balanced diet is always the goal. 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 steady energy and blood sugar all day.”
Fiber-rich foods are often rich in vitamins and mineralsso prioritizing fiber next to protein is a smart strategy. These nutrients help with satiety, support muscle growth and maintenance, improve metabolism and help balance blood sugar– all important to feel your best during the holiday season.
TIP: Start by tracking your food MyFitnessPal to see if you are meeting your daily fiber goal. If you fall short, try adding more to your meals.
Examples of foods high fiber content include:
- Fruits
- Vegetables
- Beans and legumes
- Nuts
- Seed
- Whole grains
Examples of protein-rich foods include:
- Meat
- Poultry
- Fish
- Egg
- Lentils
- Beans
- Peas
- Nuts
- Seed
- Yogurt
- Cottage cheese
- Many soy products
Aim to include at least one fiber-rich food and one protein-rich food in every meal and snack.
Frequently asked questions: Holiday food
How can I stay on track with my goals without missing out on holiday foods I love?
Focus on adding healthy habits instead of restricting foods. Build your meals around protein, fiber and vegetables, then enjoy your favorite holiday treats guilt-free. Balance, not perfection, is the goal.
What if I’ve already fallen off track with my healthy diet?
Start fresh right now – you don’t have to wait until Monday or January 1. Choose a small change you can make today, like adding a vegetable to your next meal or going for a 10-minute walk. Small steps add up.
Should I track my food during the holidays?
Tracking can be useful to keep you aware of your habits without being restrictive. Use MyFitnessPal to see where you might need more protein or fiber, but don’t stress about hitting every macro perfectly during this busy season.
How much protein and fiber should I aim for each day?
General recommendations are about 25-30 grams of fiber daily and 0.8-1 gram of protein per kilogram of body weight (or about 0.36 grams per pound). Check out MyFitnessPal for personalized goals based on your goals.
Bottom line
The holidays are not easy. But giving yourself grace, focusing on what you can add instead of subtracting, and tracking with MyFitnessPal to bring awareness to your diet can help you navigate the holidays with health in mind. After all, we’re here to support your health and fitness goals every step of the way.
Originally published November 30, 2022; Updated December 2025
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The post 3 Things A Dietitian Wishes You Knew About Holiday Food appeared first on the MyFitnessPal Blog.