12/24/2025
Holiday Nutrition Tips From a Registered Dietician 🥗🍽️🍎
The holidays are about connection, joy, and good food - and you don’t have to choose between enjoying the season and feeling your best. Here are simple, evidence-based ways to support both. ✨
🍽️ Don’t skip meals - arrive nourished to avoid overeating.
👀 Plate it & step away - mindless grazing adds up fast.
🥤Watch liquid calories - choose water or sparkling water so you can enjoy the foods you love.
🍷 Alcohol (updated guidance) - research suggests there is no completely safe level of alcohol. If you choose to drink, keep it moderate, hydrate between drinks, and eat your protein + veggies first.
🥦 Half your plate = veggies + lean protein for fullness and balance.
⏸️ Pause before seconds - give your body time to register fullness.
🧘🏻♀️ Practice Hara Hachi Bu (80% fullness) - borrowed from Okinawan longevity culture, Hara Hachi Bu encourages stopping eating when you’re about 80% full or comfortably satisfied and not stuffed. 🚶🏻♀️Post-meal walk (10–20 minutes) - helps digestion, blood sugar, and energy.
💙 Remember - food is just one part of the holidays. Enjoy your favorites, savor them, and move on - no guilt, no “starting over.”
The most important meal is always the next one ✨
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