Eating Healthy During the Holidays

Enjoying a healthy and delicious holiday treat with a beautifully crafted seasonal pie.

Eating Healthy During the Holidays: A Practical, Anti-Inflammatory Approach That Actually Works

The holidays are meant to be joyful—but for many people, they’re also the most challenging time of year to stay consistent with healthy habits.

Between gatherings, comfort foods, disrupted routines, travel, stress, and social pressure, it’s easy to feel like all progress goes out the window between Thanksgiving and New Year’s.

The good news?

You do not have to choose between enjoying the holidays and supporting your health.

With the right mindset and a realistic plan, it is possible to eat well during the holidays—without guilt, restriction, or starting over in January.

Why Eating Healthy During the Holidays Feels So Hard

When clients tell me they “fell off track” over the holidays, it’s rarely about willpower. It’s about environment + physiology + stress colliding all at once.

Here are the most common challenges that show up this time of year.

The 4 Biggest Holiday Health Triggers

1. Overindulgence (Without Intention)

Holiday meals often involve:

• Large plates

• Multiple dishes

• Long eating windows

Even small portions add up quickly. Once your plate is full, your brain feels compelled to finish it—regardless of hunger cues.

2. Highly Processed Foods

Even homemade holiday meals often include:

• Refined flours

• Added sugars

• Heavy sauces

• Seed oils

One indulgent meal won’t derail your health—but days of processed foods can disrupt digestion, blood sugar, and energy fast.

3. Dehydration

Holiday drinks replace water more often than we realize:

• Coffee drinks

• Alcohol

• Eggnog

• Punch

• Hot cocoa

Dehydration increases cravings, fatigue, and overeating—and makes it harder for your body to manage inflammation.

4. Stress & Emotional Eating

Shopping, travel, family dynamics, time pressure, and disrupted sleep all increase stress hormones.

When stress rises, so does:

• Cravings

• Blood sugar imbalance

• Emotional eating

• Digestive upset

This isn’t a personal failure—it’s physiology.

How to Eat Healthy During the Holidays (Without Perfection)

The goal is not strict control.The goal is supporting your body while living your life.

Here’s what actually works.

1. Build a Strategic Plate

Instead of trying to “avoid everything,” focus on what anchors your plate.

• Start with protein (turkey, ham, eggs, fish)

• Add vegetables first

• Choose one or two favorites intentionally

Tip: Use a smaller plate. Your brain registers fullness more easily when the plate looks full.

Embrace balanced eating: Practice mindful moderation with a smaller plate, strategic choices, and resist the urge for seconds.

2. Practice Moderation—Without Guilt

You do not need to skip dessert forever or “be perfect.”

• Choose what you truly enjoy

• Skip what you don’t love

• Avoid grazing all day

A small slice of pie eaten mindfully is very different from constant nibbling.

3. Prioritize Hydration

Hydration alone can dramatically reduce cravings.

• Drink water before meals

• Sip between bites

• Resume water after alcohol

Even mild dehydration increases hunger signals and fatigue.

4. Eat Slowly

Holiday meals tend to be rushed—even when we’re sitting.

• Put utensils down between bites

• Chew thoroughly

• Take breaks to talk and sip water

Slowing down allows your body to recognize fullness before overeating happens.

Embrace healthy eating by choosing homemade meals with whole proteins and fresh vegetables for a nutritious impact.

5. Choose Homemade & Whole Foods When Possible

You don’t need perfection—just awareness. Even one or two whole-food meals a day helps stabilize digestion and blood sugar.

• Prioritize whole proteins

• Fill up on vegetables

• Limit ultra-processed sides

6. Move Your Body (Gently Counts)

Take a walk and invigorate your day—invite a friend, play outside with the kids, or enjoy a simple stroll to aid digestion and stay active!

Movement doesn’t have to be a workout to be effective.

Movement helps:

• Regulate blood sugar

• Improve digestion

• Reduce stress

Ideas:

• Take a walk after meals

• Play outside with kids

• Stretch or move between gatherings

7. Protect Your Sleep & Stress Levels

Sleep disruption drives cravings and inflammation.

• Maintain a simple nighttime routine

• Step away from overstimulation

• Give yourself permission to rest

• Stress management is not optional—it’s foundational.

8. Stick to a Loose Schedule

Your body thrives on rhythm. Consistency matters more than timing perfection.

• Eat roughly at usual times

• Don’t “save calories” all day

• Bring a snack if meals are delayed

9. Create Support (Don’t Do This Alone)

Health journeys feel harder in isolation. Support creates sustainability.

• Communicate your goals with family

• Choose one supportive person

• Work with a practitioner who understands real life

Embrace self-care and protect your peace by taking time for yourself. Practice breathing exercises to alleviate stress.

The Takeaway

Eating healthy during the holidays is not about restriction—it’s about intention, awareness, and support. The holidays do not have to undo your progress—and they don’t need to be something you “recover from” in January.

You can:

• Enjoy food

• Participate fully

• Protect your health all at the same time.

Need Support Beyond the Holidays?

Gwen Krehbiel, founder of Krehbiel Natural Health and CNHP, showcasing her transformation journey with a positive and vibrant glow between October 2018 and June 2019.

If staying consistent feels harder than it should—or if you find yourself starting over every January—it may be time to look deeper at what’s driving your patterns.

At Krehbiel Natural Health, the first step is a Self-Sabotage Breakthrough Session.

This 1:1 appointment helps you:

• Identify what’s actually derailing your progress

• Understand how stress, habits, hormones, and inflammation interact

• Create a realistic plan that fits your life—not a temporary fix

If you’re ready for clarity and a supportive path forward, this is where to begin.

Book your Self-Sabotage Breakthrough Session today.

Medical Disclaimer: This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. Always consult with a qualified healthcare provider regarding medical concerns.