How to Build a Healthy Holiday Plate (Without Feeling Deprived)

The holidays are all about good food, good company, and making

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memories. But let’s be real—it’s easy to feel overwhelmed by the endless buffets, family-style dinners, and festive snacks. How do you enjoy all the deliciousness without feeling like you’ve completely thrown your nutrition goals out the window?

Spoiler: It’s absolutely possible to balance indulgence with nourishment. Building a healthy holiday plate is less about restriction and more about intention. Here’s how to enjoy your favorite holiday foods while still feeling your best.

Step 1: Start with the Basics

When you’re building your plate, think about balance: protein, veggies, carbs, and fats. These components work together to keep you full and satisfied, so you’re less likely to overeat or feel sluggish later.

• Protein: Load up on turkey, roasted tofu, lentils, or whatever protein is available. Protein helps stabilize your blood sugar and keeps you feeling full.

• Veggies: Make sure at least a quarter of your plate is filled with colorful veggies. Roasted Brussels sprouts, green beans, or a simple salad are great options for adding volume and nutrients.

• Carbs: Yes, carbs belong on your holiday plate! Opt for your favorites—mashed potatoes, stuffing, or that buttery roll—but aim for a reasonable portion.

• Fats: Add healthy fats like avocado, olive oil, or nuts, or enjoy the fats naturally found in dishes like casseroles or desserts.

Step 2: Prioritize What You Love

Before diving in, take a moment to scan the options. What are you genuinely excited about? Focus on the foods you love, not the ones you’re grabbing just because they’re there.

If your aunt’s mac and cheese is your favorite, go ahead and serve yourself a generous scoop. But if the dinner rolls don’t excite you, skip them to make room for what you really want.

Step 3: Savor Every Bite

It’s tempting to pile your plate high and eat quickly when everything smells amazing. But slowing down and savoring each bite helps you enjoy your food more and tune in to when you’re actually full.

Take your time, put your fork down between bites, and really taste the flavors. This mindful approach not only makes the meal more enjoyable but also prevents the “too stuffed to move” feeling.

Step 4: Don’t Skip Dessert—Just Be Intentional

Dessert doesn’t have to be off-limits! Choose one or two desserts that truly light you up and enjoy them guilt-free. Whether it’s a slice of pie or a few holiday cookies, savor it and stop when you’re satisfied.

Step 5: Release the Guilt

One meal—or even a day—of indulgence won’t derail your progress. The holidays are about connection and enjoyment, and food is a big part of that. Focus on the memories you’re making, not the calorie count.

Find Your Balance

The holidays don’t have to be an all-or-nothing situation. With a little mindfulness and a balanced approach, you can enjoy the season’s best dishes and still feel great.

If you’re ready to create a personalized plan that fits your life year-round, I’m here to help. Sign up for one-on-one coaching today, and let’s make balanced, confident choices your new normal.

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