Healthy Through the Holidays: Simple Habits That Actually Work

 It’s officially that season—the one packed with parties, cocktails, cookies, and all the festive things. And while the average American gains 7–10 pounds between Thanksgiving and New Year’s, that doesn’t have to be your story. You canenjoy the holidays and still feel good in your body.

One of the biggest tools that’s helped me is macros—a flexible eating style that focuses on the right balance of protein, carbs, and fats for your body. When you’re consistent, it works. And once you learn what your ideal numbers are, you can fit in the foods you love without “starting over” in January.

But if you’re not counting yet, don’t stress. Save that for the new year. For now, just start paying attention. Log your meals, order a food scale, notice your habits—you’ll be surprised how eye-opening it is.

In the meantime, here are simple, no-nonsense tips to help you stay energized, confident, and bloat-free through the season.

Get Sweaty

Yes, the holidays are busy—but movement matters. Aim for 20–30 minutes, five days a week. A short workout is better than no workout, and you’ll feel so much better afterward.
Pro tip: Get it done in the morning before the day gets away from you.

Eat More (of the Right Things)

One of the best ways to enjoy the holidays without overeating is to load up on what you can have plenty of—veggies. They’re high in fiber and water, super filling, and perfect for grazing between heavier dishes.
Keep fresh fruit and veggies ready to grab. I love pairing fruit with non-fat plain Greek yogurt for a quick, balanced snack.

Pregame Your Events

Skipping meals to “save up” for a big party is a recipe for showing up ravenous. Instead, eat normally through the day, focusing on lean proteins and veggies, and have a solid pre-party snack about an hour before you leave.
Try my go-to shake:

• 1 scoop Amazing Grass Pure Vanilla
• 1 oz mango or banana
• 1 oz spinach
• Ice + 1 cup water

Be Picky

When everything looks good, it’s easy to overdo it. Do a quick scan of the options before you fill your plate, and choose what’s truly worth it.

Fill up on veggies and lean proteins, and save your fats for a dessert you really want.
Other helpful habits: eat about 80% of what’s on your plate and slow down while you eat.

Be a Social Butterfly

The holidays are about connection, not just food. Walk around, chat with people, sip something light, and enjoy the company. Keeping yourself engaged naturally helps you avoid mindless snacking.

Bring a Healthy Dish

Offer to bring a wholesome side or appetizer. Your host will appreciate it, the other guests will thank you, and you’ll know there’s at least one option that makes you feel good.

Hydrate, Hydrate, Hydrate

If you’re drinking, follow the 1:1 rule—one glass of water for every drink. You’ll stay hydrated, pace yourself, and thank yourself the next morning.

Remember: everyone navigates the holidays differently. You can enjoy amazing food, celebrate with family and friends, and still stay aligned with your goals—no guilt, no all-or-nothing mindset, just balance.

Disclaimer: I’m not a Registered Dietitian, Nutritionist, or healthcare provider. While some tips were provided by Registered Dietitian/Nutritionist Jo Bartell please consult with your healthcare provider before starting any exercise or diet plan.