Navigating Holiday Nutrition

As we approach, big, fun, festive and important days filled with family and lovely foods, I often get questions about how to navigate nutritional intake on these days. Here are just a few tips although I have written several posts on holiday, vacation etc eating that you can search for in our blog. May you feel PEACE, love and hope during this season!

Here are 5 practical, tips for navigating holiday eating while still keeping your overall health goals top of mind:

1. Anchor your day with protein
Start your day with a high-protein meal (like your shake + Greek yogurt or eggs). This stabilizes hunger and makes it easier to avoid overeating later. Aim for ~30–40g protein early.
2. Don’t “save calories” all day
Skipping meals to “earn” a big dinner usually backfires. You show up overly hungry and overeat high-fat, high-carb foods. Instead, eat balanced meals leading up to the event to stay in control.
3. Build your plate with intention
Use a simple structure:

• ½ plate: lean protein + veggies
• ¼ plate: carbs (choose favorites, not everything)
• ¼ plate: fats or extras
  This keeps portions in check without feeling restrictive.

4. Pick your splurges, be "CHOOSY"
Holiday meals are loaded with options. Choose 2–3 foods you truly love, enjoy them fully, and skip the “just because it’s there” items. This keeps overall energy intake in check, without feeling deprived.
5. Control the “extras” (this is where fat loss is won or lost)
Mindless calories add up fast:

• Appetizers before meals, bread baskets, chips + dips
• Sugary drinks/alcohol
• Constant grazing

Set a boundary (e.g., one drink, one dessert, one serving of chips), and stick to it. With appetizers, choose the veggies first and then if you simply love the appetizers offer then add those to your regular plate of food and enjoy with your meal. Such as hard-boiled eggs and the recipe below! Enjoy 1/2 pre-meal or add to your regular plate. 

And of course...as you enjoy your time with your loved ones. get up and move around after eating to truly support blood sugar! 

Recipe to try! 

Add a little twist to your holiday menu with these hard-boiled eggs OR simply save this recipe and use later! 
Feel free to add a little Greek Yogurt or Mayo to this recipe or leave as-is. 

With love & strength, Missy