The holidays are a time of celebrations, delicious foods, and busy schedules—but all of that can also make it harder to stick to healthy habits. During this time of year, it can be easy to fall into an all-or-nothing mindset that leaves you feeling sluggish, bloated, or frustrated by weight gain when January rolls around. Luckily, staying on track doesn’t have to mean skipping your favorite foods or obsessing over calories.
According to Charlotte Martin, MS, RDN, CPT (@nutrition.daily on TikTok), the key is focusing on balance. In a recent TikTok, she shared three great tips to help keep your healthy habits steady without sacrificing holiday joy.
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1. Don’t Skip Meals
It may feel tempting to "save up" calories by skipping meals ahead of a holiday dinner, but Martin says this approach often backfires. "It’s tempting to skip meals to save up calories for big holiday feasts but it often leads to overeating later," she explains. Plus, restrictive eating can do serious damage to your health.
Instead, she recommends eating consistently throughout the day to support appetite control and better decision-making. "Start your day with a fiber- and protein-rich breakfast like a big bowl of oatmeal and enjoy balanced meals and snacks throughout the day," Martin says, noting that this can help you feel more satisfied and less likely to overdo it when the holiday spread appears.
2. Choose Whole Grains
With carbs everywhere during the holidays, whole grains might seem unnecessary—but Martin says they’re actually a smart choice. "This might seem a bit counter-intuitive given that carbs are in no short supply during holiday meals, but hear me out," she says.
Whole grains like quinoa and farro can be a powerful addition to holiday meals. Martin explains that they "not only make for a great base for many holiday sides, but are also packed with fiber and even some protein too, helping fill you up and providing sustained energy." That energy boost can be especially helpful during long days of errands, events, and travel!
3. Fill Half Your Plate with Veggies
It's easy to fill up on casseroles and creamy sides, but Martin suggests starting with vegetables to naturally keep portions balanced. "At holiday meals load half your plate with veggies, prioritizing the less rich and creamy ones first," she advises.
This strategy helps you fill up on fiber-rich foods before adding more indulgent options. According to Martin, it "will help you keep portions for the less nutritious options on your plate in check and ensure you load up on more filling fiber."
Don't Forget to Enjoy Your Favorites
Most importantly, Martin emphasizes that health isn’t just about nutrients and numbers. "Food is more than fuel and calories, especially during this time of year," she says. Her final reminder is: "Don’t deprive yourself of your favorites."
By focusing on consistency, balance, and enjoyment, you can support your health through the holidays—without guilt, restriction, or missing out on your favorite foods.
