Avoiding common holiday nutrition mistakes can ensure you avoid holiday weight gain and enjoy the season and everything it has to offer.

November and December are a time for celebration, family gatherings, and delicious meals, but they can also be challenging for anyone trying to stay on top of their nutrition goals. Between festive feasts, holiday parties, and endless sweet treats, it’s easy to fall into habits that can derail your progress. But staying healthy doesn't mean you have to miss out on the joy of the season. 

Today, we’re exploring five common nutrition mistakes people make during the holidays and share practical tips to help you avoid them. We’ll also share healthy holiday eating tips. Whether you want to maintain your weight, boost your energy, or simply feel your best, these strategies will help you enjoy the season without compromising your health.

common holiday nutrition mistakes

 

Mistake #1: Skipping Meals to Save Calories

It sounds like the perfect plan, right? Why not save calories for the dinner you’re excited about by skipping breakfast or lunch? Unfortunately, skipping meals leads to increased hunger, spikes (and falls) in blood sugar, and poorer food choices later in the day. So, we don’t advise completely skipping meals. 

The Fix: Holiday meals are usually higher in carbohydrates and fats and lower in protein and veggies, especially if they include dessert and a drink or two. Load up on protein and fiber-rich veggies in your first two meals to feel full and satiated. 

Not only does this help you head to dinner with more carb and fat macros to play with, but it also ensures you don’t act on intense hunger by overeating and giving in to unnecessary cravings. 

 

Mistake #2: Forgetting to Prioritize Protein

One of the most common holiday nutrition mistakes is forgetting to prioritize protein. Protein helps you feel full, supports lean muscle maintenance, and revs your metabolism. Unfortunately, it is the easiest macro to undereat if you’re not intentional about planning and prepping ahead. 

The Fix: Find out how much protein you need per day here. From there, fill at least ⅓ of your plate with protein at every meal— especially during festive gatherings. Add at least one protein snack daily, don’t be afraid to add a protein shake if necessary, and use this guide to ensure you have protein prepped and ready to go when needed.

Need some protein inspiration? Check out the chart below. For vegan and vegetarian options, click here.

protein sources

 

Mistake #3: Overindulging in Alcohol and Sugary Beverages

Did you know there are about 100 calories per shot of liquor and 100-200 calories in most beers and wines? Sugary coffees, eggnog, and hot chocolate are also full of hidden calories.

We’re not saying to skip these holiday treats altogether, but awareness is important. This allows you to decide where to spend daily macros and calories. It also highlights the importance of planning for these drinks to enjoy them while working toward your body composition and performance goals.

The Fix: Learn how to track alcohol in your macros correctly with our free course. Here, you’ll also find our favorite low-sugar mixers, mocktail recipes, and low-calorie cocktails. Set alcohol limits before heading to a party and log your drinks ahead of time so you can plan the rest of your meals and snacks around them.

 

Mistake #4: Forgetting to Drink Enough Water

So far, we’ve focused on holiday nutrition tips, but we can’t overlook water! Holiday activities, colder weather, travel, and alcohol consumption can lead to dehydration, impacting energy levels and appetite control. So, staying hydrated is key to ensuring a baseline level of health and wellness during this time of year.

The Fix: We recommend getting at least 100oz of water daily. From there, personal recommendations depend on training style, weight, location, and more. Start the day with a glass of water before your coffee or tea. Carry a refillable water bottle everywhere you go, and fill your plate with foods high in water.

Use the infographic below to keep tabs on your hydration status. Click here to find out exactly how much water you need each day, and grab our favorite hydration hacks.

urine color chart for hydration

 

Mistake #5: Letting Your Fitness Routine Slip

With busy schedules, travel, and gym closures, letting your workouts take a back seat is easy. This leads to decreased motivation and potential loss of progress in the gym.

The Fix: Stay active throughout the day—go for a walk with your family, snowshoe with your dogs, or use a standing desk (or walking pad!) at work. If you’re traveling, use the workout inspiration in our free Holiday Guide for equipment-free inspiration. Consistency is key, even if workouts are shorter and less “organized” than usual.

 

Bonus Tips: How to Stay Healthy and Enjoy the Holidays

While avoiding common holiday nutrition mistakes is a great start, a few extra strategies can make all the difference in feeling your best this holiday season. Here are some bonus tips to help you navigate festive gatherings and still crush your nutrition goals:

  • Practice Mindful Eating: Slow down and savor each bite. Eating mindfully helps you recognize when you’re full and enjoy your food more, decreasing your chance of overeating.

  • Bring a Healthy Dish: Whether a potluck or a family dinner, bringing a nutritious dish ensures you have at least one healthy option to enjoy. Think colorful salads, roasted veggies, or a protein-packed entrée.

  • Prioritize Sleep: With holiday festivities and late nights, skimping on sleep is easy. However, getting enough rest is essential for hunger regulation, energy levels, and overall well-being. Aim for 7-8 hours per night. Grab our top sleep tips here.

  • Mind Your Language: If you’re feeling pressured by those around you to eat or drink things you don’t want, use phrases like “I’m choosing not to have…” or “I feel better when I stick to XYZ” instead of “I can’t have…” or “I’m not allowed to have…”. Not only does it leave less room for augmenting, but it also helps you remember that you are in control and are choosing to enjoy healthy foods that make you feel good. 

Enjoy the Holidays Without Sabotaging Your Goals

The holidays are meant to be a time of joy, connection, and celebration. By being mindful of these five common holiday nutrition mistakes—and implementing a few bonus strategies—you can stay on track and still enjoy everything the season has to offer.

If you’re looking for more personalized support this holiday season, our one-on-one nutrition coaches are here to help. You and your coach will create a tailored plan that fits your lifestyle, keeps you accountable, and sets you up for success. Sign up today and start feeling confident, healthy, and happy—during the holidays and beyond!