5 Fresh, Dietitian-Approved Tips for a Healthier Holiday Season

The holidays may be filled with celebrations, traditions, and special meals but that doesn't mean your healthy habits have to take a back seat. With a little intention, you can enjoy the season while still feeling your best. You've likely heard the basics: don't arrive hungry, bring a nutritious dish, and stay hydrated, but this year, let's focus on strategies that go beyond the usual advice. 

Here are five NEW healthy holiday tips from the Seattle Sutton's Healthy Eating dietitians to help you stay balanced, energized, and guilt-free all season long:

1. Fill Your Plate with Fiber

Fiber does more than support digestion, it helps keep you satisfied and energized. Build your holiday meals around fruits, vegetables, whole grains, legumes, nuts and seeds to naturally curb overeating and boost nutrient density.

Easy ways to add extra fiber:

• Stir chopped veggies into soups and stews
• Add nuts or seeds to salad for crunch
• Try a festive fruit chutney instead of gravy
• Serve whole grain crackers or veggie sticks with hummus as an appetizer

2. Manage Stress Without Turning to Food

Holiday stress can sneak up quickly and research suggests it may have more impact on weight and health than the treats themselves. When we're overwhelmed, we often skip workouts, rush meals, or lean on comfort foods. 

Instead, try building in simple practices that promote calm and help you feel grounded:

• Book a massage or schedule a restorative yoga class
• Turn on a favorite holiday movie and sip a calming herbal tea
• Step outside for a short walk to reset
• Say "no" when you need to, your well-being matters

When you mind feels steady, your food choices often follow.

3. Scope Out the Buffet Before Serving

It's tempting to start filling your plate right away, but taking a quick look at everything first helps you make more thoughtful choices. Scanning the entire spread allows you to choose the foods you really want instead of piling on every option. 

Build your plate with:

• Plenty of whole foods
• A sampling of your holiday favorites (in smaller portions)
• Foods you know will help you feel satisfied, not stuffed

A few seconds of planning can prevent a plate that's overloaded and overeaten.

4. Don't Socialize in the Kitchen

Holiday gatherings often center around food and many of us find ourselves chatting right next to the snacks. This makes mindless munching unavoidable. 

Instead: 

• Bring the conversation into the living room
• Mingle by the tree or fireplace
• Step outside with a warm drink for a few minutes of fresh air

Focusing on your company rather than the chip bowl helps you enjoy the connection without the extra calories you didn't really want. 

5. Keep Up with Activity (Even in Small Ways)

Busy schedules and cold weather can make it tough to stay active, but movement is one of the most powerful tools for managing stress, improving mood, and supporting healthy habits. 

If a full workout isn't realistic, try: 

• A 10-minute walk between gatherings
• A fun family activity like ice skating or dancing to holiday music
• Stretching while watching a holiday movie
• Short body-weight routines you can do anywhere

The key is consistency not perfection. Remember to make it enjoyable!

A Healthy Season Starts with What You Add, Not What You Restrict

This year, shift the focus from avoiding foods to adding in habits that make you feel good: more fiber, more movement, more relaxation, more joy.

Let the season be guilt-free but filled with fun activity, stress-relieving “me-time,” and all the natural, healthy foods you love!