Top 9 Dietitian-Approved Tips to Lighten Up Your Holidays

Sharon Palmer RD

Published on December 2, 2025

Discover the top 9 dietitian-approved tips to lighten up your holidays with practical, actionable advice for staying healthy while still enjoying the season. Includes expert strategies, mindful eating tips, and delicious healthy holiday recipes.

Lighten Up Your Holidays: Expert Tips and Healthy Recipes for a Balanced Season

The holiday season is meant for joy, celebration, and delicious food—but it doesn’t have to derail your wellness goals. With a few simple strategies, you can enjoy every festive moment while still feeling energized, balanced, and healthy. In this guide, I’m sharing my top 9 dietitian-approved tips to lighten up your holidays, from mindful eating and portion-friendly approaches to exercise + stress management and smart recipe swaps. These practical, actionable tips make it easy to stay on track without missing out on your favorite traditions. Plus, you’ll find a collection of healthy holiday recipes that bring seasonal flavor to the table—without all the heaviness. Whether you’re hosting, attending gatherings, or planning meals at home, these ideas will help you create a lighter, healthier holiday season that feels just as festive and satisfying.

This holiday recipe for Cranberry Apple Hazelnut Crumble is packed with real fruit, whole grains, and flavor.

9 Tips to Lighten Up Your Holidays

Start your day with a healthy breakfast, such as this recipe for Steel Cut Oats with Cranberries and Pear.

1. Don’t Skip Breakfast
Research shows that if you skip breakfast you can end up making less desirable food choices later on due to sheer hunger. So, do fill up on a nutritious breakfast that includes a serving of whole grains (oats, quinoa, wheat), protein (nuts, seeds, soy milk, tofu), and fruit to quell hunger pains later on.

This recipe for Mediterranean White Bean Salad with Persimmons is high in fiber, thanks to the beans, kale, and persimmons.

2. Fill Up on High-Fiber, High Volume Foods
Pile your dinner plate high with fiber-rich, high volume foods (those that provide a large portion with a smaller amount of calories) that fill you up quickly and stay with you for a longer time, such as vegetables, fruits, whole grains, and beans. These foods are also packed with nutrition and health benefits.

Try a lighter lunch option before holiday dinners, such as this recipe for Black Beans and Rice Vegan Bowl.

3. Go Lighter Before Events
If you have a dinner invitation in the evening, choose a lean, mean option at lunch. That’s not to say you should starve yourself (see #6)! For example, instead of a thick deli sandwich, choose a veggie salad bowl with tofu, quinoa, and veggies.

I always love to make my classic recipe for Classic Vegan Sugar Cookies each holiday season—it’s a treat with so many happy memories.

4. Give Yourself a Treat
Don’t overly restrict your eating during the holidays. If you go all season without tasting your aunt’s famous pecan pie, you may be setting yourself up for an unhealthy relationship with food. Making healthy food choices during the holiday means you can feel good about enjoying small servings of your favorite treats.

Find time to fit in exercise in your busy lifestyle. Enjoy this Dark Chocolate and Cherry Nut Mix recipe to pack along.

5. Don’t Forget Exercise
With all of the holiday parties, buffets, and outings on your calendar, your exercise plan can get lost in the shuffle. But exercise is an important part of disease reduction, healthy weight management, and stress reduction. Make time for joyful movement.

Do enjoy small healthy snacks to stay energized, such as this Pistachio Hummus.

6. Don’t Starve Yourself
Don’t walk into a party with a growling stomach that can derail your best intentions for healthful food selections. Take the edge off your hunger with a pre-party piece of high-fiber fruit like an apple or pear or handful of nights.

This is one of my favorite holiday party recipes—my Golden Beet Vegan Meatballs with Almond Sage Cranberry Cream.

7. Be the One to Bring Healthy
When faced with a sea of decadent dishes, it can be so refreshing to spy something light, plant-based, and satisfying on the holiday table. So, do a bit of pre-planning and bring the healthiest dish to the party. Tote along a healthy jewel salad, veggie meatballs, fresh vegetable platter, or fruit salad.

Portioning your favorite foods on your plate is a great mindful eating strategy. Check out my holiday recipe for Vegan Pumpkin Bread with Pumpkin Seeds.

8. Practice Mindful Eating
Consider mindful eating techniques during the holidays. Before munching on foods at parties and buffets, stake out your food choices, place them on a plate, and enjoy them slowly. When you’re ready to pony up to a savory treat like shepherd’s pie or a sweet treat like cake, dish up a smaller portion. Don’t feel guilty for enjoying these delicious foods!

Enjoy light, refreshing non-alcoholic drinks, such as this Cranberry Iced Green Tea.

9. Go Easy on Alcohol
It’s easy to overdo on holiday cheer in the form of alcoholic beverages during the party season. Yet, many holiday drinks offer an abundance of calories, added sugars, and saturated fats. And too much alcohol can have negative effects on your overall heath. If you’d like to enjoy alcohol on the lighter side, consider a wine spritzer with wine and sparkling water.