how to stay healthy during the holidays

Holiday Nutrition Survival Guide: Tips to Stay Healthy During Festive Feasts

healthy habits for holiday season

During the holiday season, sticking to a nutrition plan can feel like an uphill battle. Indulgent feasts, tempting treats, and festive gatherings make it challenging to stay on track. However, with a few simple strategies, you can navigate the holiday season without derailing your health goals. Here’s a short cheat sheet to help you stay guilt-free, energized, and satisfied throughout the festivities.

1. Embrace Balance:

Instead of aiming for perfection, strive for balance. Allow yourself to enjoy your favorite holiday foods in moderation while also incorporating nutritious options like fruits, vegetables, lean proteins, and whole grains into your meals.

2. Portion Control:

Mindful eating is key during the holidays. Be conscious of portion sizes, and avoid overindulging. Use smaller plates, take your time to savor each bite, and listen to your body’s hunger cues to prevent overeating.

3. Stay Hydrated:

Amidst the festivities, it’s easy to forget about staying hydrated. However, adequate water intake is essential for digestion, energy levels, and overall well-being. Aim to drink plenty of water throughout the day, and limit sugary beverages to prevent dehydration.

4. Plan Ahead:

Before attending holiday gatherings or parties, plan your meals and snacks for the day. This can help you make healthier choices and prevent impulsive eating. Consider bringing a nutritious dish to share, ensuring there are healthy options available.

5. Prioritize Physical Activity:

Maintaining an exercise routine during the holidays can help counterbalance indulgent meals and keep you feeling energized. Schedule regular workouts or incorporate physical activity into your daily routine to support your overall health and well-being.

6. Manage Stress:

The holiday season can be stressful, which may lead to emotional eating or unhealthy coping mechanisms. Practice stress management techniques such as deep breathing, meditation, or spending time outdoors to reduce stress and support your mental health.

7. Seek Support:

If you’re struggling to stick to your nutrition plan or have concerns about supplementation, don’t hesitate to seek support from a qualified professional. Consult your family doctor or a registered dietitian for personalized guidance and recommendations.

8. Supplement with Glutamine and Probiotics:

Glutamine is the most abundant amino acid in our bodies. It minimises our sugar cravings as it is able to quickly convert to glucose, which stops the cravings signalling from our brain. It also helps maintain seratonin balance, which influences appetite signals, preventing us from overeating. During the holiday season, up your protein intake to ensure you are getting enough glutamine and if you are eating a mainly plant-based diet, we reccomend supplementing appropriately.  Keeping our gut happy is the key to living a healthy life. Taking a daily probiotic (and doubling up on heavy holiday food days) is the perfect way to keep your body and digestion in tact during the holiday season.


With a mindful approach and practical strategies, you can navigate the holiday season while staying true to your health goals. By embracing balance, practicing portion control, and prioritizing self-care, you can enjoy the festivities without the guilt and post-indulgence sluggishness. Remember, it’s okay to indulge occasionally, but moderation is key. Wishing you a happy and healthy holiday season!

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  1. […] Satiety: Keeps you feeling fuller for longer, reducing cravings and aiding in weight management especially when there is a lot of temptation around us (more tips). […]

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