3 Things a Dietitian Wishes You Knew About Holiday Food

3 Things An RD Wishes You Knew About Holiday Food

When it comes to holiday eating, you should enjoy your favorite food traditions! After all, part of having a healthy relationship with food is eating the foods you enjoy 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 understanding your individual struggles when it comes to navigating your health during the 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 an RD wishes you knew about holiday food

1. FOCUS ON WHAT YOU CAN DO

When we fixate on what we can’t have or shouldn’t do, it can feel overwhelming and may even perpetuate unhealthy patterns, causing us to return to old routines.

Instead, focus on how you can support your health during the holidays so you stay engaged with building habits—not dwelling on shortcomings.

“I encourage clients to reframe the holidays as an opportunity to add nourishing choices rather than restrict enjoyable ones,” says Katherine Basbaum, a dietitian with MyFitnessPal. “That mindset shift may make it easier to stay consistent.”

TIP: Look at your current routine and identify what’s already working. Is there a simple way to integrate one new habit to make yourself just a little healthier? You might aim for three cups of vegetables daily, commit to the gym twice a week, or add a 15-minute walk after dinner. Choose whatever feels doable for you.

The main point: think about what you can do, not what you need to stop doing.

2. IT’S ALL ABOUT BABY STEPS

We often want to overhaul our entire diet and activity level to see quick results, then get discouraged when it doesn’t pan out. That’s why many of us quickly revert to old routines.

Small, deliberate improvements to your routine are often the most successful. Making one or two changes at a time gives you a better shot at building a lasting habit.

“The people who stick with their goals long-term are the ones who start with changes they can maintain through busy seasons—holidays included,” says Basbaum .

TIP: Try something like walking two evenings a week or adding a piece of fruit instead of reaching for a second holiday cookie. The key is making sure it’s a simple, realistic change that fits your existing lifestyle, even during this busy season. Try tracking these simple adjustments to your routine in MyFitnessPal to see your progress over time and celebrate the small wins along the way.

These changes might not sound as dramatic as a total transformation, but they’re what may help you maintain a healthier lifestyle in the long term. Give it a try and you may find these habits stick much easier.

3. DON’T FORGET ABOUT 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 stable energy and blood sugar throughout the day.”

High-fiber foods are often rich in vitamins and minerals, so prioritizing fiber alongside protein is a smart strategy. These nutrients help with satiety, support muscle growth and maintenance, improve metabolism, and help balance blood sugar—all important for feeling your best during the holiday season.

TIP: Start by tracking your food in MyFitnessPal to see if you’re reaching your daily fiber goal. If you’re falling short, try adding more to your meals.

Examples of foods high in fiber include:

Fruits
Vegetables
Beans and Legumes
Nuts
Seeds
Whole grains

Examples of protein-rich foods include:

Meat
Poultry
Fish
Eggs
Lentils
Beans
Peas
Nuts
Seeds
Yogurt
Cottage cheese
Many soy products

Aim to include at least one fiber-rich food and one protein-rich food in each 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 rather than restricting foods. Build your meals around protein, fiber, and vegetables, then enjoy your favorite holiday treats without guilt. Balance, not perfection, is the goal.

What if I’ve already fallen off track with my healthy eating?

Start fresh right now—you don’t need to wait until Monday or January 1st. Pick one small change you can make today, like adding a vegetable to your next meal or taking a 10-minute walk. Small steps add up.

Should I track my food during the holidays?

Tracking can be helpful for staying 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 MyFitnessPal for personalized targets based on your goals.

The Bottom Line

The holidays aren’t easy. But giving yourself grace, focusing on what you can add rather than subtract, 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 all the way.

Originally published November 30, 2022; Updated December 2025