Healthy Holiday Habits & Holiday Non-Food Activities & Traditions

Healthy Holiday Habits & Holiday Non-Food Activities & Traditions

The holiday season can bring joy, gratitude, grief, and gatherings. While celebrations may challenge your health goals, they don’t have to derail them — mindfulness and preparation make it possible.

Your healthy habits can continue through the holidays. Give to yourself as you give to others, whether by spreading cheer or bringing a nourishing dish to share.

This season, honor your body with choices that support your overall well-being.

Stick to your eating schedule

This can help you not arrive at a gathering overly hungry. Arriving hungry can increase the chance of overeating, which may interfere with your goals. Eating consistently throughout the day(every 3-5 hours) also helps control blood sugar levels.

Stay hydrated

Paying attention to your fluid intake is important for your overall health. Hydration helps with hunger cues, blood pressure, joint lubrication, digestion, energy, and more! Water, flavored waters, and decaffeinated herbal teas can be counted towards your fluid intake. Sugary holiday drinks & alcohol don’t count towards hydration, can affect heart rate & blood pressure, and often contain “empty calories.”

Bring a dish

Practice healthy holiday cooking by making your own dish or drink to share. This helps you stay mindful of what you’re eating while still enjoying a healthy choice with everyone else.

Redefine your Season

The holiday season doesn’t have to look the same for everyone — and that’s the beauty of it. You have the option to create your own meaningful traditions that reflect what truly brings you joy and peace. This might mean focusing on non-food activities like volunteering, making holiday crafts, or taking time for quiet reflection. Surround yourself with what uplifts you, and give yourself permission to limit or let go of the things that add stress or negativity. The best traditions are the ones that fill your season with purpose, connection, and genuine happiness.

‍Respect your goals

It can be difficult to say 'no' to loved ones that want you do something that doesn't align with your goals. While you may not have control over the comments, you do have control over your responses. Acknowledge their likely thoughtful gesture, and respectfully tell them that you are content with your decision to say no. You can also suggest a more supportive alternative. Just like you want to respect their efforts and wants, you can also show that same respect towards yours!

Mindful Eating

You can still enjoy your favorite holiday foods. One meal will not derail progress. Balance indulgences with more mindful choices. Eat slowly (>20 min to finish a meal), savor each bite, and focus on connection with loved ones. Pay attention to what triggers you to eat and explore non-food alternatives for comfort or stress relief.

^{Holiday Non-Food Activities & Traditions}

‍ACTIVE & OUTDOORS

• Go for a holiday lights walk in your neighborhood, or others’
• Visit a botanical garden’s winter lights display
• Walk through decorated downtown/main street areas
• Light stretching or chair yoga with holiday music
• Sign up for a holiday-themed 5k

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CONNECTION & GIVING

• Volunteer at a shelter, food bank, or toy drive
• Write letters to soldiers, seniors, hospital patients, nurses, teachers, first responders, etc.
• Host a game night or puzzle night instead of a dinner
• Do a “Secret Acts of Kindness” challenge for the week
• Visit a nursing home or animal rescue
• Donate gently used items to local charities
• Call or FaceTime family members for virtual gatherings

MIND-STIMULATION ACTIVITIES

• Holiday-themed coloring books
• Word searches or crossword puzzles
• Sorting decorations or ornaments

• Reading chapters of a holiday story each evening
  

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CREATIVE & HANDS-ON

• Make DIY or decorate ornaments, candles, wreaths, bath salts, photo frames, stockings, holiday cards, etc.
• Make/experiment with healthier holiday recipes
• Design a personalized holiday calendar or planner
• Create a scrapbook of the year’s favorite memories
• Host a holiday craft night with loved ones
• Clean and reorganize your home while listening to festive music
• Decorate a small tree, tabletop display, or window
• Making a “holiday memory wall” with photos through the decades

MINDFUL & RESTORATIVE

• Attend a holiday concert or candlelight service
• Do a gratitude or reflection journal for the season (option to listen to Holiday music during)
• Practice a guided meditation or yoga flow (by the tree, Holiday-themed, etc.)
• Take a technology-free day to be present with yourself & loved ones
• Watch a holiday movie marathon while doing light stretching
• Create a “Holiday Joy” music playlist that uplifts your mood
• Go on a sunset or stargazing walk
• Declutter and donate unused items to start the year fresh

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Stay on track this holiday season with help from our registered dietitians! Contact us to create a personalized plan tailored to your nutrition goals.

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