How to Eat Smart During the Holiday Season

Dec 4

Author: Jonathan Sherrill

Read time:

4 min

The holidays bring a lot of good things — family time, traditions, travel, celebrations, and yes… some really good food. But they can also bring stress about staying on track or worrying that all the hard work you’ve put in will disappear between Thanksgiving and New Year’s. Here are easy tips to help you eat smart during the holiday season.

Here’s something we want you to hear clearly: you can enjoy the holidays and still take care of your health. The goal isn’t perfection. It’s balance.

In fact, research from the National Institutes of Health shows that the average person only gains about 1–2 pounds during the holidays — nowhere near the 5–10 pounds we often hear about. The bigger issue is that many people feel like they’ve lost progress, so they fall into the “I’ll start over in January” trap.

At EVLV Fitness, we focus on long-term habits, not short-term pressure. So here are a few practical ways to enjoy the season without feeling like you’re undoing all your work.

1. Focus on Balance, Not Perfection

Holiday meals aren’t the enemy — the “all or nothing” mindset is.

You’ve probably had that moment where you think:
“Ah, I blew it. I’ll just get back on track next week.”

But that’s not how progress works. One meal doesn’t erase months of consistency. Harvard Health actually notes that flexible, balanced eating habits are what support long-term success — not restriction.

A better approach:
Enjoy the meal. Make balanced choices the rest of the day. Move on.

2. Build Your Plate in a Way That Sets You Up to Feel Good

Instead of trying to track every detail or tell yourself you “shouldn’t” eat something, try a simple strategy we call the Holiday 3:

Protein → Veggies → Enjoyment Food

Here’s how it plays out:

1. Start with Protein
Turkey, ham, chicken, beef, or plant-based options — whatever you like.
Protein helps you feel full and supports your muscle recovery after workouts. Studies show it’s the most satisfying macronutrient, helping prevent overeating later.

2. Add Veggies or Something Colorful
Roasted vegetables, salads, green beans — anything that adds volume and nutrients.

3. Pick Your Favorites
This is where the good stuff comes in: stuffing, mac and cheese, casseroles, pie.
Choose the things you actually enjoy, not just what happens to be nearby on the table.

This structure helps you feel good — physically and mentally — while still enjoying the foods that make the holidays special.

3. Drink More Water Than You Think You Need

Here’s a sneaky one: most people drink less water during the holidays without realizing it. More travel, alcohol, salty foods, and busy schedules all add up.

Mild dehydration can actually make you feel hungry when you’re just thirsty.
A helpful guideline is:
8–12 cups of water per day, plus one extra cup for every alcoholic drink.

You don’t need to overthink this — just try to keep water nearby throughout the day.

4. Don’t Skip Meals to “Save Up” for a Big Dinner

This might be the most common pitfall. People skip breakfast or lunch thinking they’re being smart… but NIH studies show this actually leads to overeating later.

Eating a normal breakfast and a lighter, protein-focused lunch keeps your hunger in check so you can enjoy dinner without feeling ravenous.

5. Portions Don’t Have to Be Tiny — Just Intentional

Portion control doesn’t mean taking three bites of everything and calling it a day.

Try this instead:

Start with smaller portions.
Eat slowly.
Take a break before going back for seconds.

If you’re still hungry, great — go get more of what you actually want. This keeps you connected to your hunger signals instead of eating on autopilot.

6. Yes, You Can Enjoy Dessert

Holiday desserts are part of the experience. Enjoy them without guilt.

A few simple strategies can help:

Take a smaller slice or split something with someone.
Choose your favorite dessert — not every option on the table.
Slow down and actually savor it.

Mindful eating has been shown to help people feel satisfied sooner and enjoy their food more.

7. Keep Moving (in Whatever Way Fits Your Life Right Now)

Schedules get busy, but movement doesn’t need to disappear.

A few easy options:

A short walk after meals
10 minutes of stretching or mobility at home
A class at EVLV when you can make it
Playing outside with family

Movement doesn’t need to be perfect — it just needs to be present.

8. Give Yourself Some Grace

The holidays aren’t about discipline — they’re about connection. One meal, one day, or even one weekend won’t determine your fitness level or your progress.

What matters is how you eat, move, and live from January through December — not just during the holiday period.

So enjoy your traditions. Enjoy time with your people. Enjoy the foods that mean something to you. And keep in mind that you’re doing far more for your health than you probably realize.

You’re doing great.
– EVLV Fitness