Top 10 Nutritionist-Approved Tips to Survive the Holidays

The holidays are filled with joy, family, and celebrations—but sometimes too much of a good thing can bring chaos, endless indulgences, and stress. But I am here to help you with my ultimate Holiday Survival Guide from a nutritionist’s perspective. Following these best practices will help you enjoy the yuletide season without compromising your health or sanity. 

1. Plan Ahead Like a Pro  

Don’t let the holiday hustle catch you off guard. We all know where our weaknesses are so prep in advance to give you a chance to succeed. Whether that is in the form of prepping healthier meal options in advance, carrying healthy snacks so we don’t fall in the venti-spiced-latte-with-double cream-trap, and scheduling your workouts around your social commitments. Planning gives you the flexibility to enjoy festive treats without overdoing it … and keeping your sanity.   

2. Start with a Balanced Plate  

I know you heard it before but here it goes again: at every meal, prioritize whole foods: lean protein, fiber-rich veggies, and healthy fats. In these situations, the “hand guide” can come in HANDy (pun intended!): a palm of protein, a fist (or two) of veggies, a thumb of fats, and a cupped hand of carbs. This ensures you balance your macros and avoid overeating.  

3. Don't Forget to Drink - Water that Is...  

Thirst often masquerades as hunger. Drink plenty of water throughout the day—especially before meals and holiday cocktails. In fact, I dare you to alternate a glass of water for every glass of alcohol you drink. Staying hydrated supports digestion, energy, and clear thinking. And it is going to make you feel a lot better the next day! 

4. Follow the One-Treat Rule  

Enjoy the holiday goodies but focus on quality over quantity. Savor one indulgence per celebration—whether it’s Grandma’s famous pie or your favorite seasonal drink. You know that I am a fan of dark chocolate but the holidays are also here to make you feel good so relish every bite, guilt-free.  

5. Limit Alcohol (but You Don’t Have to Skip It Entirely)  

Cheers to moderation! Stick to one glass of your favorite beverage per event and sip it slowly. Alcohol adds empty calories and lowers your inhibition around food, so balance it with water and nutrient-dense meals. 

6. Stick to Your Routine (as Much as Possible)  

Your body loves rhythm as it follows a circadian clock. Keep consistent wake-up times, exercise schedules, and meal timings. If a party disrupts your day, get back on track the next morning—no guilt, just action.  

7. Eat Before You Party  

Never arrive at a gathering ravenous. A small pre-party meal—like a smoothie, Greek yogurt with nuts, or a veggie-packed salad—will prevent mindless grazing or overindulging right from the start.

8. Slow Down and Savor  

It takes your brain 20 minutes to realize you’re full. Eat slowly, enjoy the flavors - and hopefully the conversations, and stop when you’re satisfied—not stuffed. This mindful approach makes meals more enjoyable and less regretful.  

9. Prioritize Movement, Not Perfection  

You don’t need a marathon workout. A 15-minute walk, a quick yoga session, or a bodyweight circuit can keep your energy up and your stress levels down during the holiday frenzy. And when all else fails, the best trick is to do 30 squats right after your meal. It will pump all that glucose into your muscles where it is immediately used for energy! I challenge you to make that your party trick!

10. Give Yourself Grace  

You’re human, and the holidays are meant to be fun! If you overindulge, don’t sweat it. Refocus the next day with whole food, nutrient-dense meals, plenty of water, and some light exercise.  

I hope these will provide you with some inspiration to keep your cool by embracing the season with balance and joy. Happy Holidays!