Eating Well Through the Holidays Without Losing Your Joy

Enjoy your holiday with 6 impactful and realistic eating strategies.

By Keeanna Smith, MD

For many women CEOs, the holidays bring a unique blend of celebration and pressure. Between end-of-year deadlines, travel, mental health strains, and family expectations, it’s easy to slip into all-or-nothing eating habits. The good news: you can enjoy holiday foods and support your energy, mood, and well-being with a few simple, science-backed strategies.

Below are some impactful, realistic steps to stay well-nourished through the season without restriction or guilt. Remember to get your healthcare provider’s advice to create the best plan of action for you, especially if you have one or more health conditions or are on medications.

1. Prioritize Protein and Fiber at Most Meals

This habit helps when it comes to maintaining steady energy and cravings. Protein helps stabilize blood sugar, while fiber supports digestion and satiety. Whether at a dinner party or grabbing something between meetings, aim to include a source of protein (turkey, fish, beans, eggs) and something colorful or fiber-rich (vegetables, whole grains, fruit). This simple combination buffers the impact of richer holiday foods and helps you stay focused and energized.

2. Plan One “Anchor Meal” Each Day

Your schedule may be irregular, but one balanced meal a day can keep your metabolism steady. An anchor meal includes protein, fiber, healthy fats, and a complex carbohydrate. Think: an omelet with veggies, salmon with greens, or a protein-packed grain bowl. This is especially helpful on days filled with receptions, travel, or clients, and it helps your body feel grounded even if the rest of the day is unpredictable.

3. Keep Smart Meal Timing in Mind

Long gaps between meals can lead to overeating, irritability, and low mood as your blood sugar dips. If you know you’ll be in back-to-back meetings or on the road, keep something simple on hand, such as Greek yogurt, protein bars, or fruit. Plan for success by reviewing the nutrition information while stocking up, so you don’t have to think about it while on the go. Consistent fueling supports clear decision-making and reduces stress-driven eating at night or events.

4. Enjoy Holiday Favorites with Intention

Holiday treats often hold tradition, nostalgia, and joy. Instead of avoiding them, try applying mindful eating practices. Slow down, savor your bites, put your fork down between them, and chew thoroughly. Allow yourself to enjoy seasonal foods without guilt, and check in with your satisfaction level as you go. This approach helps you feel satisfied rather than restricted, which leads to more balanced choices naturally.

5. Don’t Underestimate Hydration

Cold weather, travel, and indoor heat can make dehydration common this time of year. Even mild dehydration can mimic hunger or sap your energy. Aim to drink water regularly, enjoy herbal teas, and consider adding electrolytes during travel and active days as needed.

6. Be Alcohol-Aware

Over the years, research has varied on how much alcohol is too much and whether any health benefits exist. But we have seen that alcohol can disrupt sleep, increase appetite, and reduce energy the next day. If you choose to drink, pace with water, consider low-alcohol options, or alternate with mocktails. You’ll feel clearer and more rested.

The Bottom Line

As you navigate this holiday season, remember that eating well isn’t about perfection but about making small, intentional choices to help you lead with clarity and confidence.

Thank you for reading and remember: investing in your health is investing in your power!

Disclaimer: The corresponding article is provided for educational purposes only and aims to inform and empower readers. It is not intended as medical advice, diagnosis, or treatment nor is to be considered an endorsement or recommendation of any kind. As always, seek the guidance of your physician or other qualified healthcare provider with any questions you may have regarding your health, medical conditions, or before making changes to your health or wellness routine.