Healthy Eating During the Holidays: Tips for UT Austin Students

Published: November 26, 2024

The holiday season is a time for celebration, connection and, of course, food. While it’s easy to get swept away by festive treats and meals with friends and family, maintaining healthy eating habits is important for both your physical and mental well-being. Here are some valuable tips from Jennifer Barnoud and Marissa Buckley, both Registered Dietitians at University Health Services, to help you enjoy holiday treats while maintaining a balanced approach to your eating habits.

Focus on Nutrient-Dense Foods

Instead of thinking about what you need to eliminate from your diet, focus on including nutrient-dense foods. Incorporate dark leafy greens, colorful vegetables, beans, nuts, seeds and fish into your meals.

Balance Tradition with Health

Holiday meals are often rich in tradition, and it’s possible to enjoy them while making healthier choices. Aim to include all food groups: a source of carbohydrates, a protein and fill half your plate with colorful fruits and vegetables. Consider opting for fruit-based desserts or waiting a bit before enjoying sweets if you’re feeling full. If you choose a sweet treat as a snack, pair it with some dairy or a handful of nuts for added nutrients.

Healthy Snacks for Gatherings

Make smart choices at holiday gatherings by bringing along or just enjoying healthy snacks. Fruit and veggie platters are excellent for ensuring you get those essential nutrients. A mix of nuts can provide fiber, healthy fats, and protein to keep you satisfied. Enhance your snack spread with dips like hummus or nut butter, and consider adding a trail mix that combines sweet and salty elements—think nuts, seeds, dried fruits, and even crackers with cheese.

Practice Mindful Eating

Mindful eating can truly transform your holiday meals. Take pauses during your meals to check in with how you’re feeling—both physically and emotionally. Appreciate the love and effort that went into preparing the food, savor each bite and allow yourself to stop when you feel comfortably full. Food is a beautiful way to connect with others, so focus on gratitude for the moments shared over the table.

To enhance this experience, consider grounding yourself with a few deep breaths before eating. It’s easy to get carried away with appetizers or snacks while standing by the table, but taking the time to plate your snacks and meals encourages you to pause and reflect on your hunger and fullness.

Manage Holiday Stress

The holidays can bring stress, especially around food. Remember, one meal won’t determine your health. Take a step back and look at your overall eating patterns to gain perspective. Prioritize time for joyful activities, adequate rest and nourishing meals without sacrificing time with family and friends. Planning ahead can help manage tricky situations—like taking a short walk if you feel tense or reaching out to supportive friends when you need a little extra encouragement

Foods to Boost Mood and Energy

Certain foods can enhance your mood and energy during the holidays. Focus on incorporating nutrient-dense options like whole grains, lean proteins, fruits and vegetables to support both body and mind.

Keep Eating Habits Consistent

During the holiday season, it's essential to keep your eating habits consistent. Many people mistakenly “save up” calories for a single large meal, which can lead to lower blood sugar levels and feelings of irritability, lethargy or even overeating. Instead, aim to eat meals or snacks every 2-4 hours. This approach will help maintain your energy levels and allow you to fully enjoy the festivities without discomfort.

Stay Active

Incorporating physical activity into your holiday plans can be a fun way to stay active! Consider joining a turkey trot with friends or family, or opt for a leisurely walk, yoga session, or light strength exercises to keep moving. Remember, it’s perfectly fine to take a break from your usual routine—your body deserves some downtime, too. Staying active can significantly reduce stress and aid digestion, making your holiday experience even more enjoyable.

Easy Healthy Holiday Recipes

Looking for inspiration? Check out the UT-affiliated healthy holiday cookbook for easy recipes that fit your nutritional goals without sacrificing flavor. Also, see this great article in the Daily Texan with information on recipes for finger foods.

Handling Peer Pressure

Navigating peer pressure around holiday eating can be tricky. Practice saying "No, thank you" when offered food you’re not interested in. If you’re in a situation where saying no might be difficult, try expressing gratitude and suggesting to share the dish later. If conversations turn to dieting or weight, redirect the discussion to topics you enjoy.

Resources for Support

UT Austin offers numerous resources for students seeking support around nutrition and mental well-being. Attend the Holiday Edition of the Mindful & Intuitive Eating Nutrition Workshop for practical tips. For more personalized guidance, consider connecting with a counselor at the Counseling and Mental Health Center (CMHC) or a registered dietitian at University Health Services (UHS). TimelyCare provides 24/7 virtual access to counseling, ensuring you can receive support whenever you need it most. The CMHC also features the Mindful Eating Team, which offers counseling groups and one-on-one support for students seeking guidance on their relationship with food and movement.

Here’s what one student had to say about their experience with UHS nutrition services:

Acknowledging Different Experiences

The holidays can bring mixed feelings for many. Remember, you’re not alone in your experiences. It’s perfectly okay to set boundaries, practice self-compassion, and take the time you need to care for yourself during this season.