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The Holiday Food Rules You’ll Actually Want to Follow
November 25, 2025
Between office parties, family dinners and cookie trays that seem to appear everywhere, the holidays can feel like a nonstop test of willpower — which is why finding some balance is so important.
And it doesn’t mean you have to skip your favorite dishes or avoid the dessert table altogether.
“The goal isn’t perfection. It’s balance,” says Mehak Gandhi, MD, with Hartford HealthCare Medical Group. “When you give yourself simple, realistic strategies, you can enjoy the holidays without feeling weighed down or overly restricted.”
Here are her five easy ways to stay grounded, nourished and happy this season.
1. Pre-game your meal
No, this pre-game doesn’t involve any cocktails. One of the easiest ways to avoid overeating at a big holiday meal is to eat before you go.
“When you show up starving, your appetite drives your choices,” says Dr. Gandhi. “But if you have a small, balanced snack or light meal ahead of time — something with protein, fiber and healthy fat — you’re less likely to overdo it on rich holiday foods.”
Try a yogurt with berries, a handful of nuts and an apple, or a small turkey-and-vegetable wrap. You’ll arrive satisfied, and you’ll be able to enjoy your favorite foods in moderation.
> Related: 6 Dietitian-Approved Snacks That Taste Great Too
2. Focus on protein and plants
Holiday spreads tend to be carb-heavy, but a few small tweaks can help keep your plate balanced.
“Prioritizing vegetables and lean proteins helps stabilize your blood sugar and keeps you fuller longer,” says Dr. Gandhi. “You don’t have to avoid carbs, just try shifting the portions so they’re not the main event.”
Start with salad or roasted vegetables, add lean turkey or fish, and leave a little room for your favorite sides. You still get to enjoy the stuffing, maybe just not a mountain of it.
> Related: 7 Protein-Packed Foods to Add to Your Diet
3. Add a little movement
After a big meal, the couch might seem like the only reasonable next step. But even a few minutes of gentle movement can help digestion and boost your mood.
“You don’t need a workout class after dinner,” says Dr. Gandhi. “Simple movement like helping your host clean up, walking around the block or playing with the kids can make a real difference.”
Movement helps regulate blood sugar, reduces post-meal sluggishness and gives you a mental break. Plus, it’s a great excuse to step away from any family debates.
4. Hydrate
Between salty foods and festive cocktails, dehydration is more common during the holidays than most people realize. And thirst often disguises itself as hunger.
“Staying hydrated helps control appetite and keeps your digestion running smoothly,” says Dr. Gandhi. “Before reaching for another snack, try drinking a glass of water and see how you feel.”
Sparkling water with lemon, herbal tea or even diluting your wine with a splash of seltzer can help keep your hydration — and energy — steady throughout the night.
> Related: 7 Natural Ways to Boost Your Immune System
5. Remember to give yourself grace
Here’s the part most people forget: your mental health matters too — and protecting it is a big part of that holiday balance. The holidays are about connection, tradition and joy, not rigid rules.
“Food is part of the celebration,” says Dr. Gandhi. “Your focus should be on spending time with family – not criticizing yourself for every bite. If you overeat or indulge more than usual, that’s okay. Giving yourself grace is essential to long-term health.”
One meal won’t derail your goals. What matters is how you take care of yourself the next day, and the day after that.