Top 5 Holiday Nutrition Myths Keeping You from Enjoying the Season (and Your Food)

There’s so much to look forward to during the holidays, like spending time with loved ones, drinking hot apple cider and hot cocoa, decorating your home, and buying gifts you know the kids will love. But our favorite part? The delicious food and holiday treats!

However, if you’ve been working hard on your goals this year, getting fit and eating right, you might feel a little apprehensive about indulging in these festive goodies. After all, you don’t want to ruin all the hard work you’ve put in this year. How should you approach your favorite holiday foods? 

Fortunately, our owner, Tammie Brown, is a registered dietician and an expert in healthy eating. We asked her to share her insights on several common myths about holiday food and to answer the questions that might be holding us back from enjoying ourselves this season. 

 

Myth #1: “I have to skip the sweets this Christmas if I want to stay healthy.” 

False. You can enjoy those cookies, pies, cakes, and candies during the holidays and still maintain a healthy lifestyle. 

A healthy diet is all about balance and moderation, not deprivation. The key is to be mindful of the treats you eat and enjoy them in small, portion-controlled amounts. Evidence shows when you allow yourself to indulge in your favorite foods every now and then, you're less likely to overeat or develop an unhealthy relationship with food. 

The best approach is to plan ahead and focus on eating nutrient-dense meals alongside your sweets. This can help you maintain healthy eating habits and stay on track with your goals. Personally, I even eat dessert before my main meal. Just a little treat for me!

 

Myth #2: “I have to stay away from carbs during the holidays–they’re my weakness!”

False. No, you don't need to avoid carbohydrates during the holidays. In fact, restricting yourself from carbohydrates unnecessarily can lead to unexpected cravings and overeating later.

Carbohydrates are an essential macronutrient that provides energy. Complex carbohydrates like whole grains, vegetables, and legumes—as opposed to simple carbs like sugar and processed grains—can help stabilize blood sugar and provide lasting energy. 

So, instead of avoiding carbohydrates, I recommend balancing your meals with carbohydrates, proteins, and fats. This will create well-rounded meals. Remember it’s not the carb, but the type of carb you consume.

 

Myth #3: “I have to be careful not to overeat during Christmas, or I’ll ruin the whole season and all the work I’ve done to get healthy.”

Overeating during the holidays does not ruin your season or overall health if it’s something that happens occasionally. One day of indulgence won't negate months of healthy habits. The body is resilient and can manage occasional excess through its natural metabolic processes.

 

To avoid feeling guilty:

• Practice self-compassion. Food is part of celebration and community. 
• Reframe your mindset. Focus on the joy and connection of the holidays rather than viewing food as a source of guilt. 
• Stay mindful. Enjoy meals slowly and appreciate the flavors without feeling obligated to "make up" for it later.

Myth #4: “I love a good plate of mashed potatoes, but they’re loaded with butter and cream, which are fattening, and I’m trying to watch my waistline.”

You don’t need to avoid foods with high fat content. Fats are a vital part of a healthy diet, providing energy, supporting cell function, and aiding in the absorption of fat-soluble vitamins (A, D, E, and K). Healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish, are particularly beneficial for heart and brain health. 

During the holidays, one thing you can try is eating more foods with healthy fats, or swapping out certain ingredients in your recipes for healthier options. They can enhance the flavor and nutritional value of meals. 

Ultimately, when it comes to fats, both healthy and unhealthy, the key is moderation, as fats are calorie-dense. But they shouldn’t be feared. So, enjoy those mashed potatoes!

 

Myth #5: “If I want to get a head start on eating better for 2025, I’ve got to plan on eating salads and smoothies during the holidays. So much for Christmas dinner!”

False. No, you don’t have to give up your favorite dishes during the holidays—and especially not Christmas dinner! Enjoying traditional foods is part of the holiday experience and helps families connect and celebrate their culture. 

Instead of giving them up, try modifying recipes to make them more nutrient-rich, like using whole grains, reducing added sugar, or adding more vegetables. Another approach is to eat smaller portions so you can enjoy all those delicious, savory foods without overdoing it. 

CONCLUSION

The holidays are a time for celebration, and food is a big part of that. Being healthy does not mean you have to abstain from your favorite holiday dishes or sweet treats. With the right mindset and a balanced approach, you can enjoy it all—guilt-free.

If you’d like to learn more or have a one-on-one with Tammie about healthy eating, contact us at Restoring Bodies at (256) 858-1344.

 

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