Tips for Balancing Nutrition During the Holidays

Keep Consistent Eating Schedule

Adults sometimes tend to skip the meal leading up to a holiday event where they think they may eat more higher calorie foods. Skipping meals often leaves the body feeling overly hungry and much more likely to overeat at the next meal, not to mention just overall less focused, more tired, and just plain icky. Furthermore, skipping meals in front of kids can send negative messages about self and food, increasing the likelihood of a poor relationship with food and potential risk of disordered eating in the future. Making sure your body stays consistently fueled with regular meals is a great way to promote balance this Christmas season and always!

Include Festive Fruits & Veggies

Desserts are not the only foods we can make fun and festive this holiday season! When having family time or hosting a Christmas event, include snacks holiday themed snacks such as snowman fruit kabobs (strawberries, bananas, grapes, carrots, and chocolate chips) or a veggie tray in the shape of a Christmas tree. The creative Christmas produce scene possibilities are endless! Include kids in making these displays for even more family fun!

Practice Moderation Rather than Viewing Foods as "Good" and "Bad"

The holidays can make using words like "good" and "bad" to describe foods more tempting for some as seasonal candies and desserts become more readily visible and available. It's important to remember all foods fit in moderation, and while our body needs

more of some foods due to their nutrient make up, that doesn't mean other less nutrient dense foods are "bad". Some key ways to promote moderation for your family include: 1) serving a variety of foods at meals, 2) remembering sweets aren't something bad to be avoided or to be used as a reward (being neutral is best); and 3) restraining from making eating vegetables forced or a chore. Offering foods neutrally as something that can fuel and nourish us, as well as taste yummy, encourages kids to follow their body's fullness and hunger cues rather than stress signals.

Melissa L. Warwick, MS, RDN, CSP, LDN

Marvelously Made Nutrition Counseling LLC

December 2025