Holiday Eating Guide: Stay Healthy and Satisfied Without Missing the Festivities

The holiday season is synonymous with family gatherings, office parties, and tables overflowing with delicious food. For many, the abundance of treats can make staying on track with health goals impossible. However, navigating the holidays without sacrificing your progress—or your favorite dishes—is not only possible but can also be enjoyable.

At Wellness with Joshua, I specialize in helping clients in Cincinnati, Northern Kentucky, and nationwide create sustainable habits through personal training and nutrition coaching - whether that be in-person or virtual (FaceTime & Zoom). This guide will equip you with actionable tips to navigate the holiday season with confidence, balance, and a holistic approach to wellness.

Before you start reading, I want you to know this: Enjoy yourself and your time with loved ones. Don’t stress about this one day or weekend of indulgence. Should you feel guilty, don’t worry—this one meal won’t make or break you. We’ll get right back on track the next day! The following tips are here to help you feel your best, stay mindful, and maintain balance—without sacrificing the joy of the season.

1. Prioritize Mindful Eating: Enjoy the Moment

The first step to staying on track during the holidays is learning to eat mindfully. Instead of diving into your meal on autopilot, slow down and truly savor each bite. Mindful eating helps you tune into your body’s hunger and fullness signals, making it easier to enjoy your meal without overeating.

Here’s how to practice mindful eating:

• Start small: Serve yourself a modest portion to begin with. You can always go back for seconds if needed.

• Pause between bites: Set your fork down and take a sip of water between bites. This simple pause gives your brain time to catch up with your stomach. Remember, it takes approximately 20 minutes for this communication between the brain and stomach to occur.

• Engage your senses: Notice the flavors, textures, and smells of the food. Treat your meal as an experience rather than a task that you’re trying to check off the list as fast as possible.

• Use conversation as a pause tool: In social settings, take advantage of the natural breaks in eating that come from chatting with others. Focus on the conversation and enjoy the company, which can help slow your pace and give your body time to signal fullness.

• Position yourself thoughtfully: At parties or gatherings, avoid standing near the buffet or snack table, where you might be tempted to graze mindlessly. Instead, pick a seat or spot further away and focus on the people around you, not the food.

2. Build a Balanced Plate

Creating a balanced plate is key to maintaining energy levels and avoiding post-meal lethargy. At Wellness with Joshua, I emphasize simplicity and personalization in all aspects of fitness and nutrition. As a Precision Nutrition Nutrition Coach, I’m a big fan of the examples shown in the images above. Feel free to click for a larger viewing.

Here’s a quick formula to guide you:

• Half (or more) of your plate: Non-starchy vegetables like leafy greens, roasted Brussels sprouts, or carrots.

• One-quarter: Protein sources such as turkey, chicken, steak, or plant-based proteins.

• One-quarter: Whole grains, starchy veggies, or a holiday treat…that’s right…a holiday treat.

Starting with protein and vegetables helps manage hunger and keeps you feeling satisfied, reducing the temptation to overindulge in calorie-dense options.

3. Avoid the “Save Calories” Trap

It’s tempting to skip meals earlier in the day to “save calories” for a big holiday feast. However, this strategy often backfires, leading to extreme hunger and overeating. Instead, eat balanced meals and snacks throughout the day to maintain steady energy levels and prevent overindulgence.

For example:

• Breakfast: A veggie omelet with whole-grain toast.

• Lunch: A hearty salad with grilled chicken or tofu.

• Snack: A handful of nuts, a piece of fruit, or some Greek yogurt.

By the time dinner rolls around, you’ll feel satisfied but not overly hungry, allowing you to make more mindful choices.

4. Choose Foods You Truly Love

The holidays often feature an abundance of options, but not every dish is a “must-have.” Before filling your plate, take a moment to survey your choices. Focus on the dishes that feel special to you and skip the ones you could have any time of year.

This approach ensures you savor your favorites—whether it’s grandma’s pumpkin pie or a perfectly roasted turkey—without wasting calories on foods that don’t excite you.

Pro Tip:

Feeling full but still want to try or want more of certain foods you love? Ask for a to-go plate so that you can have it in the coming days. One of my favorite things about Thanksgiving is leftovers!

5. Hydrate Strategically

Staying hydrated is one of the simplest ways to support your health during the holidays. Dehydration can mimic hunger, leading to unnecessary snacking. Water also helps counteract the effects of salty holiday foods and alcoholic beverages.

Pro tips:

• Drink a glass of water before meals to curb excessive hunger.

• Alternate alcoholic drinks with water to stay hydrated and prevent overconsumption.

• Keep a water bottle nearby throughout the day as a reminder to sip frequently. You might even keep this water bottle in your hand while socializing

6. Practice the “Pause Before Seconds” Rule

It’s easy to get swept up in the joy of holiday meals and go back for seconds (or thirds) without thinking. Instead, pause for 10–15 minutes after finishing your first plate. Use this time to chat with family, sip water, simply relax, but one of my favorites….get outside for some fresh air.

Often, you’ll find that your initial serving was satisfying. If you’re still hungry after the pause, go back for a small portion of what you truly enjoyed.

7. Incorporate Movement into Your Day

Staying active during the holidays can enhance your energy, mood, and overall well-being. Physical activity isn’t just about burning calories—it’s about feeling good and staying connected to your health goals.

Some ideas:

• Morning workout: A quick strength or cardio session (try a 20-minute online training workout with Wellness with Joshua!).

• Family activity: A brisk walk with your pets before or after the meal. You could even opt for a traditional game of football.

• Active traditions: Turn decorating, cooking, or cleaning into fun, active experiences.

• Turkey Trot: combine all of the above and partake in your local city or town’s Thanksgiving Day 5k/10k.

Movement not only helps with digestion but also reduces stress, making the holidays even more enjoyable.

8. Set Realistic Expectations

The holiday season is about connection, celebration, and joy. It’s not the time to aim for perfection. Instead of focusing on what you can’t eat, think about how you can balance indulgence with intention.

At Wellness with Joshua, I love reminding clients that one meal—or even a few—won’t derail your progress. What matters most is consistency over time. If you overindulge at a party, reset by making mindful choices at the next meal.

9. Embrace the Joy Beyond Food

The holidays are about more than just food. Take time to enjoy other aspects of the season, like spending time with loved ones, creating new traditions, or simply relaxing.

When you shift focus from food to the broader experience, it becomes easier to avoid overindulgence. Instead of lingering at the buffet table, engage in conversations, play games, or take photos with family and friends.

10. Work with a Coach for Personalized Support

Navigating the holidays while staying on track can feel overwhelming, but you don’t have to do it alone. With Wellness with Joshua, you can receive expert guidance tailored to your unique needs. Whether it’s in-home personal training, online training, or nutrition coaching, I offer personalized strategies to help you maintain balance and confidence during the holidays.

My Cincinnati, Northern Kentucky, and Nationwide clients benefit from customized plans that fit into their lifestyles—whether they’re preparing for a family feast or a busy week of celebrations.

11. Build Long-Term Habits

Ultimately, the holidays are just a small part of the year. By focusing on long-term habits like mindful eating, portion control, and regular physical activity, you can enjoy the season without feeling like you’re starting over in January.

Your Holiday Wellness Plan Awaits

The holiday season doesn’t have to derail your health goals. By incorporating these strategies and seeking support from a personal trainer or nutrition coach like myself, you can enjoy the festivities while staying aligned with your long-term vision for health and wellness.

This year, let’s make the holidays about more than just food. Together, we’ll focus on balance, joy, and the connections that truly matter. Your best self is waiting—even during the holidays!

If you’re ready to take your fitness and nutrition to the next level, contact Wellness with Joshua today. Whether you’re looking for in-home personal training, online coaching, or a personalized nutrition plan, I’m here to empower you every step of the way.

Visit www.wellnesswithjoshua.com to learn more about my services or schedule your consultation. Let’s make this holiday season your healthiest and happiest yet!