Written by Megan Sabo, Dietetic Intern and Graduate Student at West Chester University of PA 

It’s Thanksgiving, and the house stirs with chatter, laughter, football, and togetherness. The savory smell of the slow-cooking turkey fills the air, someone is whisking the homemade gravy, and the table that’s been set for two days lies still, waiting for its places to be filled. It’s a scene you’ll always cherish for its warmth, comfort, and tradition. Yet for many, these moments come with thoughts of “should I eat that?” or “everything looks so good, but I really shouldn’t.”

Where Food Meets Connection and Compassion 

The holidays are meant to celebrate family, friends, and connection, and what better way to connect with each other than with a homemade meal. Everyone contributes, everyone enjoys; food is one of the things we all share in common. Diet culture has unfortunately created negative images around these special days for many people, turning them into a battle between indulgence and restraint. There are those who verbally express negativity (a big one in my family is “I’m being good today”) and those who may be silently struggling with weight loss, poor body image, an eating disorder, or building a healthy relationship with food. It’s critical that we are aware and understanding of the fact that everyone may be in different places with their relationships with food and nutrition, and we all deserve to enjoy the holidays that are meant to bring us together with joy and gratitude. 

Incorporate Enjoyable Movement 

For those who feel the need to announce “I’ll work this off tomorrow” or “this meal is going to make me gain 10 pounds,” there are many ways to avoid this mindset to benefit yourself and those around you. It has been found that the time period between the last week of November and the first/second week of January poses the most significant risk for weight gain, abandonment of balanced eating, and reduced physical activity.1 Yes, the holidays can be heavier on the high-fat and high-calorie foods, but there are many things you can do to encourage healthfulness on these days. Family walks, throwing around a football, and dancing in the kitchen during clean up (my favorite!) are great methods of bringing enjoyable movement to the day, and physical activity doesn’t need to be a Turkey Trot or a heavy morning lift to be considered “valid.” All forms of movement are valid, and maybe your exercise won’t look the same as your normal routine during the holidays, but creating a balance between enjoying your favorite foods, staying gently active, and giving your body time to rest is what true wellness looks like during this season (both physically and mentally). 

Addition, Not Restriction

Another positive concept to adapt is the idea of addition, not restriction. Many people decide to skip breakfast, lunch, or snacks on a holiday to “save calories” for the foods they will consume for dinner, or the “big meal” of the day. In reality, this idea can backfire into a domino effect, causing us to feel hungrier, overeat at dinner, then feel guilty afterwards. I encourage you to eat balanced meals and/or snacks throughout the day to help you feel satisfied, steady, and able to enjoy your favorite holiday foods free of stress. An example of this is making a colorful fruit salad to nourish yourself before the day starts by gaining natural energy, vitamins, minerals, and fiber (and it’s perfect for sharing with family and friends, too!). During meal times, instead of having the mindset of what you “can’t” or “shouldn’t” have, add a mixed green salad with seasonal fruits (pomegranate seeds, pears, and apples are delicious options), sweet potatoes, or roasted/steamed vegetables to your plate. This way, you’re enjoying all the holiday staples you’ve looked forward to while boosting your meal with some nutrient-density. 

All Foods Fit: Finding Balance Without Restriction 

This holiday season, let’s ditch the food shaming that our society has made into a sport. Remember, all foods fit into our diets while practicing balance and moderation! These singular days of the year (and your life as a whole) are not going to discount any nutrition or fitness progress you have made or maintained. As a soon-to-be dietitian, I encourage you to practice both intuitive and mindful eating, meaning do not overindulge when you are full, but stop when you are satisfied! Grab that second helping of your favorite side, enjoy the presence of your loved ones, be considerate of those around you who may be struggling with their eating, and take in all the joy that these holiday flavors bring.

If you have any concerns about your nutrition or feel nervous about the holidays, meet with our team!

1. Abdulan IM, Popescu G, Maștaleru A, et al. Winter Holidays and Their Impact on Eating Behavior-A Systematic Review. Nutrients. 2023;15(19):4201. Published 2023 Sep 28. doi:10.3390/nu15194201