Simple, Sustainable Holiday Eating Tips That Actually Work

The holiday season is a beautiful time of year.
It’s when we gather with friends and family, slow down a little, and enjoy each other’s company—often around food.

At the same time, Christmas and holiday gatherings can be one of the hardest times to stay on course with healthy eating.

Many people don’t realize this, but weight gain during the holiday season is extremely common. Studies consistently show that people often gain 10–15 pounds over the holidays, largely due to increased intake of calorie-dense, ultra-processed foods and disrupted routines.

So the question is not whether food will be present—but rather:

How do we enjoy the holidays without compromising our health, energy, and well-being?

Below are some practical, realistic holiday eating tips that have worked for us and for many members of the Gift of Health community—tips that support health without missing out on the joy of the season.

We’ve also included a few photos from our Gift of Health holiday gatherings, showing some of the foods we’ve shared over the years. We hope these images offer ideas and inspiration as you navigate the season.

1. Plan Ahead for Healthy Holiday Eating

Planning makes all the difference.

When you plan and prepare healthy, tasty alternatives, you’re far less likely to fall into unnecessary indulgence with calorie-rich holiday foods.

One of our students, Julie, always prepares plant-based holiday treats like chocolate truffles, christmas cookies, shepherd’s pie, and brownies to enjoy while others are enjoying traditional desserts. Because of this, she never feels deprived or left out.

As the saying goes:
“If you fail to plan, you plan to fail.”

2. Bring a Tempting Plant-Based Dish to Gatherings

When invited to a party or family gathering, bring a plant-based dish you genuinely enjoy.

This way:

• You’ll always have something nourishing to eat

• Others get to try something delicious

• You’re less tempted by energy-dense holiday foods

When Carolyn, a Gift of Health member, brings her clamless chowder, outrageous brownies, or taco cups, everyone clamors for her dishes.

Good food speaks for itself.

3. Eat Fiber-Rich Foods Before Desserts

Before reaching for desserts, fill up on low-calorie, fiber-rich foods—vegetables, fruits, beans, and whole grains.

When you nourish your body first, you’re far less likely to overeat later. And if you do choose to enjoy a small portion of richer foods, it happens more naturally and mindfully.

It’s the same rule many of us heard as kids:
Eat your veggies and fruits before you get your ice cream.

4. Know Yourself: Nibbler or Indulger?

This step is about self-awareness, not judgment.

Ask yourself honestly:
Are you a nibbler or an indulger?

• A nibbler can have a bite or two and feel satisfied.

• An indulger can easily get caught in a pleasure trap—one bite leads to the entire tray.

If you’re an indulger, it’s important to stay close to your usual healthy routine. Keep your meals as normal as possible. Enjoy special plant-based holiday foods, but don’t let one event derail your rhythm.

5. Continue Moving Your Body

Exercise doesn’t need to be intense during the holidays.

Even 20–30 minutes of daily movement can:

• Boost mood and energy

• Improve self-regulation

• Support healthier food choices

Movement helps anchor your routine during an otherwise disrupted season.

6. Surround Yourself with Supportive People

Connection matters—especially during the holidays.

Spending time with like-minded people who value health makes staying on course feel natural rather than forced.

Support isn’t about perfection; it’s about alignment.

7. Create Healthier Plant-Based Versions of Holiday Favorites

Almost every holiday craving can be recreated in a whole-food, plant-based way.

From savory dishes to desserts, there are nourishing versions that satisfy both taste and health—without butter, oil, or dairy.

8. Anchor Yourself in a Strong “Why”

When temptations arise, return to your why.

Why does your health matter?
Why did you start caring for your body in the first place?

When you consistently choose foods that support you, friends and family often come to respect—and even appreciate—your commitment.

When we invite guests who enjoy meat-based dishes, we serve delicious plant-based meals without dairy, butter, or oil, rather than preparing meat dishes. Over time, people notice how good they feel after eating.

Enjoy the Holidays—Without Sabotaging Your Health

The heart of the holiday season is connection.

Enjoy the time with your loved ones. Enjoy the food. And use these strategies to support your health—rather than working against it.

A Gentle Invitation

If you’d like healthy eating around holidays, parties, and social events to feel natural, sustainable, and supportive—rather than something you constantly struggle with—we created our Food as Medicine course for exactly that reason.

It’s designed to help you build skills, confidence, and routines that work in real life, including during holidays and celebrations.

You’re always welcome to join us when you’re ready.

With love,
Drs. Arjun & Shobha Rayapudi
Gift of Health