Holiday Foods and Weight Loss: Tips From a Dietitian

Many people have weight loss or management goals to maintain or better their health. Weight loss plans typically involve consistent habits like staying active, eating a balanced diet, getting enough sleep, and, in certain cases, prescription weight loss medications.

The holiday season—filled with busy schedules, social events, rich foods, and festive treats—can make maintaining your routine and healthy habits challenging.

You can still enjoy the holiday season without losing your progress. With planning and some simple swaps, you can savor the season while feeling your best and caring for your overall health.

Research shows the average person in the United States gains about 1 pound (0.48 kilograms) during the fall and winter. While this might not seem like much, studies suggest this weight gain often remains after the seasons change.

The holidays—spanning late November to early January—are a time for indulging and breaking routines. Frequent social events can lead to eating more foods high in calories and added sugars and drinking more alcohol. Meanwhile, regular exercise becomes difficult to fit into busy holiday schedules.

Several factors can lead to overeating during the holidays. Easy-to-grab food (e.g., at a dessert table) can cause you to eat more. Increased portions at holiday dinners can also promote overeating since your body doesn’t have enough time during the meal to feel full. Eating with others can further influence your behavior, potentially encouraging you to eat more.

The holidays can be hectic, but it’s important to make time for yourself and your health goals. Do your best to get regular physical activity. Invite friends or family to join you for a walk after a meal or do some sightseeing on foot.

Exercise supports weight management and helps reduce stress, which can build up over the holidays. Exercise also improves sleep, helping you get your regular eight hours even when traveling or feeling off your routine.

Aside from exercise, making mindful food choices can help you manage your weight and overall health while still enjoying holiday parties. Try these tips:

• Start your day with a small, balanced meal that includes whole grains, fruits, vegetables, and lean protein
• Don’t skip meals, as this can lead to overeating later
• Take time to socialize before eating
• Choose foods you truly enjoy and skip the ones you don’t
• Move conversations away from the buffet to avoid mindless snacking
• Quench your thirst with water before drinking alcohol, which can be high in calories
• If you want a drink in hand while socializing, choose water or no-calorie holiday drinks like peppermint tea

The holidays may be filled with rich, indulgent foods, but some common holiday foods are nutritious and offer health benefits. Try prioritizing these foods on your plate:

• Turkey: This is a lean protein, especially when you remove the skin. A 3-ounce serving of roasted turkey has 135 calories and 25 grams of protein. When you eat protein, your body releases appetite-suppressing hormones, helping you feel full and reducing your overall calorie intake.
• Sweet potatoes: One medium baked sweet potato has 103 calories and is high in fiber, providing 4 grams, or 13% of the Daily Value (DV). Fiber supports digestion, heart health, and fullness, aiding weight management. Sweet potatoes are also rich in vitamin A, which supports eye health and your immune system.
• Brussels sprouts: These vegetables are low-calorie and nutritious, with a 1-cup serving providing 56 calories and 97 milligrams of vitamin C (more than 100% of the DV). One cup contains 218 micrograms of vitamin K, or 182% of the DV. Vitamin K supports proper blood clotting and bone health.
• Green beans: When prepared without butter and heavy sauce, green beans make a nutritious holiday side. One cooked cup offers about 4 grams of fiber (14% of the DV), 60 micrograms of vitamin K (50% of the DV), and 12 milligrams of vitamin C (13% of the DV).
• Nuts: This nutritious snack is packed with healthy fat, protein, fiber, vitamins, and minerals. Keep your portion size small and choose nuts without added salt and sugar. A 1-ounce serving (about a small handful) has around 160-180 calories.

Holiday dishes can be high in sugar, fat, and calories, which may not fit into a weight loss plan. Here are a few popular rich holiday foods and some healthier alternatives to try instead:

• Sugary desserts like pies, cakes, and cookies: Try swapping these for fruit salad, a yogurt parfait with low-sugar granola and chopped fresh fruit, or desserts made with a no-calorie sweetener.
• Mashed potatoes made with butter and cream: For a lighter mashed potato dish with heart-healthy fats, prepare potatoes with olive oil, plain Greek yogurt, and fresh flavors like chopped chives, garlic, rosemary, or parsley.
• Sweet potatoes baked with butter and marshmallows. Swap butter for olive oil and prepare potatoes with chopped nuts and a sprinkle of cinnamon, nutmeg, or pumpkin spice.
• Green bean casserole made with a creamy sauce: Omit the cream and roast or steam green beans with olive oil, garlic, and a sprinkle of lemon juice or balsamic vinegar.
• Stuffing: Make your go-to stuffing healthier with whole grain bread, olive oil instead of butter, low-sodium broth, vegetables like carrots, celery, onions, and mushrooms, and fresh herbs like thyme or sage.
• Fried appetizers: Serve roasted nuts flavored with spices like cinnamon, paprika, or garlic powder for flavor without calories. Alternatively, offer a healthy charcuterie board with whole grain crackers, cheese, vegetables like carrots and broccoli, hummus, and fresh fruits.

If you’re taking weight loss medications like the semaglutides Ozempic or Wegovy, you may need to monitor your food choices and portion sizes more closely. While you can’t always control what’s served at parties, you can control how much you eat and your food choices at home.

Here are some tips to stay on track during the holidays, especially at gatherings with rich foods:

• Focus on lean proteins like beans, eggs, fish, or lean cuts of beef and poultry to help you feel full and maintain muscle.
• Add fiber-rich foods—such as whole grains, fruits, vegetables, and beans—to your meals and snacks to support digestion and satiety.
• Avoid skipping meals. Some weight loss medications can lower blood sugar, which might cause very low blood sugar (hypoglycemia). Keep healthy snacks like fruit, yogurt, cheese, and whole-grain crackers on hand to maintain normal blood sugar levels.
• Limit sugary and heavy foods, caffeine, and alcohol, as they can worsen common side effects like nausea, constipation, diarrhea, or heartburn.

Finding balance during the holiday season is key to staying on track with your goals while still enjoying yourself. Occasional indulgence is normal and shouldn’t be a source of guilt. If you overeat, don’t stress—just get back to your routine the next day.

Practice mindfulness throughout the season. Pay attention to your food choices, how you spend your time, and your emotions. Mindfulness can also help you tune into your hunger and fullness cues so you don’t eat more than you need.

Remember, you’re in control of what you consume. Know your limits and practice saying “no, thank you” when offered more than you’re comfortable with. The holidays are about more than food—enjoy the moments and focus on what truly matters to you.

Weight loss is no easy task, and feeling concerned about maintaining your goals during the holidays is natural. With some planning and effort, you can navigate the season without losing your progress.

Stick to your routine as much as possible, focus on non-food activities, and use healthful tips like simple ingredient swaps to lighten traditional dishes. Mindfulness is key—when you decide to indulge, make it intentional and savor something you truly enjoy.

Know your limits and keep balance in mind so you can enjoy the holidays while still honoring your weight loss goals.