How to Enjoy Holiday Food (Without the Guilt or Bloat)
Holidays are meant to be celebrated. And yes—that includes food! Whether it’s Easter brunch, a weekend BBQ, or a dinner with your in-laws that somehow involves three different desserts, you can enjoy it all without guilt or the “I need to start over on Monday” feeling.
Let’s bust the myth right now: You do not need to skip meals, cut carbs, or “earn your food” through workouts to enjoy a long weekend.
Instead, here are a few simple strategies that help you feel good in your body while enjoying the holiday:
1. Don’t Arrive to the Meal Starving
It’s tempting to “save calories” by skipping meals earlier in the day—but that almost always backfires. When you arrive ravenous, it’s much harder to eat mindfully.
Instead, have a small meal or snack with protein, fibre, and healthy fat beforehand.
Some easy ideas:
Greek yogurt with berries
Hummus with veggie sticks
A quick protein shake
You’ll still enjoy the meal—just with a little more intention and a little less hangry energy.
2. Build a Balanced Plate (That Includes the Foods You Love)
Yes, you can have the mashed potatoes, the deviled eggs, and Grandma’s famous pie.
Here’s how I think about building my plate:
✔️ Protein first (turkey, ham, eggs, tofu—whatever’s on the table)
✔️ Add fibre (any veggie dish counts, even roasted carrots or salad)
✔️ Add the extras you’re excited about—no guilt!
Eating protein and fibre first helps you feel full and satisfied, making it easier to enjoy treats without going overboard.
3. If You’re Drinking, Don’t Forget to Eat
Alcohol hits harder on an empty stomach and makes it more likely that you’ll snack endlessly or feel crummy later.
Here’s what helps:
Eat a balanced meal before your first drink
Choose drinks with less sugar, like wine spritzers, vodka + soda with lime, or prosecco
Hydrate before, during, and after.
4. Slow Down, Chat More, Taste Your Food
The holidays are about connection—not just what’s on the table. So take your time. Put your fork down between bites. Talk to the people around you. Breathe.
It takes 15–20 minutes for your brain to register fullness—so the slower you eat, the easier it is to feel satisfied without the stuffed-and-sleepy aftermath.
5. Move Because It Feels Good, Not Because You “Have To”
A walk after dinner, a morning stretch, or dancing around the kitchen while cooking can do wonders for digestion, energy, and mood. It doesn’t have to be a “workout”—just something that feels good in your body.
Bottom Line:
You can enjoy holiday meals, treats, and drinks without guilt, extremes, or “starting over” on Monday.
It’s all about small choices that keep you feeling good—not just in the moment, but the day after too.
Do you need help figuring out what to eat to improve your health, increase your energy, lose weight, gain muscle during peri and post menopause?