What this Dietitian Wants You to Give Up Over the Holidays [VIDEO]

by Andrea Holwegner | Dec 7, 2022

Top 3 healthy eating tips for the holidays

As a Dietitian there are many things people think I eat (such as kale, oatmeal, blueberries, and other nerdy nutritious foods). They also create a list of forbidden foods a Dietitian mom like me would surely never eat or feed to her child (such as poutine, DQ blizzards, and chocolate cheesecake).

When it comes to eating healthy during the holidays the so-called naughty or nice labeling of foods gets debated further. Clean eating diets and fasts preach you should give up shortbread, gingerbread cookies, eggnog, and more. Or should you?

I have eaten and will continue to eat ALL of the above things (and of course being the chocoholic nutritionist, chocolate will always be on the top of my list for one of my most loved foods). Yes, the shortbread, gingerbread cookies, eggnog, and other holiday treats can fit. These foods spark joy for many of us.

There are no food rules, only food love.

Food is more than just calories, carbs, protein, fat, vitamins, and minerals. Food is a vehicle for connection, celebrating culture, and family tradition. A healthy diet is more than eating vegetables. The word “diet” is Latin for a way of life. Your way of life can include holiday foods chosen exclusively for taste and social fun that have nothing to do with nutrition.

My mom, son, and I bake holiday cookies together every year. It is a family tradition that I absolutely adore and that I’m sure my son will fondly remember when his grandma is no longer with us.

What food sparks joy for you? Greasy savoury finger food and cocktails at your best friend’s annual holiday party? Eggnog and chocolate fudge on Christmas eve as it reminds you of your grandma? What really sparks joy for you?

Eating Healthy During the Holidays

1. You can eat anything, just not everything, be intentional about your choices.

Not everything matters equally. Be intentional about what soulful foods are really the best of the best. Which food sparks the most joy? When? Where? Determine a list of your top soulful foods for the holidays and enjoy them guilt-free.

Rather than trying to avoid tasty holiday soulful foods, instead, focus on enjoying them from the heart. Satisfaction also frees you to then be able to wrap the nerdy nutritious foods you know you need for wellness around it as you know you won’t feel deprived.

2. Anticipate holiday cravings and stress eating

More frequent food cravings, stress eating, and generally eating emotionally can be higher during the holidays for many people. Everyone eats for emotional reasons sometimes. It is very normal to eat when you are sad, mad, happy, or stressed. Ask yourself how can I comfort, soothe and handle this emotion without food.

Stop what I like to call “chewing around a craving” which is the act of sampling many healthy items from your kitchen to try and satisfy a particular craving for a so-called “forbidden food.” Take time to figure out specifically what you are craving. Is it a particular food? Is it something sweet, savoury, creamy, crunchy, warm, or cold?

Since many people eat packages, not portions, provide yourself with a reasonable endpoint (buy small individual-sized packages or portion out hard-to-manage foods).

Getting back on track after holiday eating

3. Use “if-then” planning to get back on track after holiday eating

We all have the best intentions to eat well and live a healthy life but life, work, family, and emotions can get in the way of our success. If you have a healthy eating goal over the holidays and it doesn’t go well, an “if-then” plan can help you get back on track right away (otherwise you might be off track for weeks at a time).

Use what is called by psychologists and behavior change researchers “if-then” planning. This is a type of implementation intention that has been studied in research for over 30 years to assist with the achievement of goals.

If then planning:

if X (something unexpected or an obstacle/opportunity happens)…

then Y (your response)…

Here are some examples of “if-then” planning:

If I don’t pack a healthy lunch choice today then I won’t miss this twice and immediately when I get home I will pack a healthy lunch for tomorrow.
If I don’t walk this morning, then I will put the shoes in my car and not drive home until I finish a walk near my office.
If I found myself stress eating tonight and didn’t use one of the 3 stress reduction activities I came up with, then I will still do one of the stress reduction tactics immediately after stress eating to practice the new habit I’m trying to implement.

Lastly, eating healthy over the holidays and finding balance sounds easy but can be incredibly overwhelming. Keep things in perspective. It’s what you do between New Year’s and Christmas that is important (not between Christmas and New Year’s). Enjoy the upcoming holidays with an open heart and a #balancednotclean philosophy.

Struggling with healthy eating? Feeling stuck and wanting to improve your relationship with food and your body?

We can help!

Since 2000, our team of online and in-person dietitians have been empowering people just like you to live healthFULLY + soulFULLY.

We will help you stop stressing about food and your body. We make healthy eating simple, fun and more effective in improving health and your personal best weight.

If you’d like to learn how to eat healthier and experience the many benefits, you’ve come to the right place!

Start Your Journey Today

Check out these related blogs on our website:

5 Unhelpful “Food Rules” You’re Likely to Engage in Over the Holidays and What to Do Instead

Dietitian Approved Healthy Gift Ideas for the Holidays [VIDEO]

Fun Holiday Food Ideas for the Whole Family

Andrea Holwegner

About Andrea Holwegner

CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker

Andrea the «Chocolate Loving Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."

Adele Fox, Psychologist

“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!”

Rhonda Jenkins, Nutrition Counseling Client

“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”

Marty Avery, Nutrition Counseling Client

“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”

Lynn Haley, Pursuit of Healthiness Online Course Participant

“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”

Peter Whitehead, Nutrition Counseling Client

“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”

Amy Floyd, Nutrition Counseling Client

“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”

Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

“I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”

Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”

Gillian Gray, Pursuit of Healthiness Online Course Participant

“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”

Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

“I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”

Erin Kronstedt, Nutrition Counseling Client

“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”

Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”

Lorri Lawrence, Pursuit of Healthiness online course participant