Surviving the Holidays: A Dietitian’s Guide to Actually Enjoying Yourself
The holidays can be equal parts cozy and chaotic - twinkling lights, family dynamics, unpredictable schedules, and a buffet of foods you maybe haven’t seen since last year.
If you’re navigating recovery, intuitive eating, or simply trying not to lose your shit around diet talk and family… it’s A LOT. So here’s a practical guide that’s not the same old “stick to your routine!” fluff.
This is about making the holidays more livable, tolerable… and even more enjoyable. Keep scrolling and you’ll find:
1. How to Build a Plate Without Overthinking It
2. How to Take Space Without Disappearing
3. Navigating Diet Talk, Food Policing, and Body Comments
4. Less Common (But Actually Helpful) Holiday Strategies
How to Build a Plate Without Overthinking It
Choose of these options to help navigate the table.
The “3s + a Fun One” Method
Instead of forcing balance or relying on rigid meal-planning rules, try this:
Something savory
Something satisfying
Something stabilizing (add a protein or fat to support blood sugar)
And a “fun one” (that holiday treat you’ll think about later if you skip it)
It’s simple, flexible, and helps prevent both overwhelm and restriction-fueled binges later in the evening.
The “Small Plate Reset”
If big meals or buffet table spreads spike anxiety or sensory overload, start with a sampler plate, just to get your bearings. Choose foods that you’re interested to try or excite you. Savor the flavors and once you finish that, pause to check in - what did you truly enjoy? What was underwhelming? Then go back for more of what you want and enjoy. This keeps you in your body instead of in your head.
How to Show Up Without Disappearing
Choose of these options to help navigate the people.
The Mini-Escape Toolkit (as-needed resets)
These take 20–90 seconds and actually work:
Run cold water over your hands
Press your feet into the floor and wiggle your toes, feel the sensation of your shoes or the floor underneath
Step outside the crowd and name 5 things you see, notice temperature shift and the noise changes
Go “check on the dog” even if you don’t have one
The goal isn’t to fix or change your emotions - it’s to give your brain a tiny exhale. Think: unplug and plug back in.
The “Errand Escape”
If the room is too loud, the comments are too much, or you need a moment:
“I’m going to go refill my drink.”
“I’m going to step outside for a sec.”
“I’m going to check on something in the kitchen.”
No explanation needed.
Have a Soft Boundary Plan
Tell one safe person ahead of time:
“If I tap your arm twice, I need us to go somewhere else.”
“If I text you this emoji [insert favorite here 🫨 ], call me, giving me a reason to leave the room.”
A tiny bit of planning can bring major relief day-of.
Navigating Diet Talk, Food Policing, and Body Comments
Diet talk is practically a holiday side dish. But you don’t have to absorb it.
Choose of these mild → medium → spicy HOT responses depending on your energy, audience, and level of unbotheredness.
Mild (for the conflict-averse, tired, or when it’s just not the time)
“I’m not thinking about food rules today. I’m just focusing on enjoying this.”
“Oh. Have you been watching anything new lately?”
“I’m trying something different this year, listening to my body.”
“I’d rather not talk about bodies or weight right now.”
“Let’s talk about literally anything else.”
Medium (for when you’re setting clearer boundaries or want to disrupt the pattern)
“Comments like that aren’t super helpful for me.”
“I don’t do diet talk anymore — it really messes with peoples’ heads”
“I’m not committing a crime, so I’m not labeling any food ‘good’ or ‘bad.’”
“My body doesn’t need managing, it just needs some care.”
“I’m working on respecting my body, so I’m skipping those conversations.”
Spicy (for when you’re done, over it, or reclaiming your peace)
“If dieting worked, we wouldn’t still be talking about it every year.”
“Has talking about calories at Christmas ever made anyone happier?”
“I’m good, but I hope you find something more fun to focus on.”
“You can talk about your body, but mine isn’t part of the conversation.”
“Nope. Not doing this.”
Less Common (But Actually Helpful) Holiday Strategies
A few more tools to add to the tool box.
The Pre-Game Snack (nope, not optional)
Arriving hungry to a stressful environment = dysregulation + overwhelm + binge risk. We all know what it’s like to be hangry! Eat something before you go. Always.
Anchor to One Person
Identify who feels safe and stay near them during transitions (buffet line, photos, dessert, etc.). Give your favorite cousin “the look,” they’ll know. Co-regulation works.
Curate Your Feed Leading Up to the Holiday
Mute or unfollow any account pushing “detox,” “holiday weight gain panic,” or “new year, new you” messaging. It’s preventative self care.
Choose a Holiday Intention That’s NOT About Food
Examples:
“I want to feel connected.”
“I want to have a moment of joy.”
“I want to let things be imperfect.”
“I want to leave with energy, not shame.”
Let that guide your choices more than the buffet table does.
Identify Your “Yellow Flags”
Not full red flags, just early warning signs that it’s time to support yourself. Some might include:
Jaw clenching
Not tasting your food
Eating very quickly or very slowly
Checking your body or clothes frequently
Feeling floaty or disconnected
Catching these early lets you ground before you spiral.
Plan a Post-Holiday Landing
Avoid any potential shame spiral the next day by creating a calming plan to decompress. Think:
A walk with a friend
An breakfast, ready to go
Screens off for the morning
Journal prompt: What actually went well?
Sensory decompression (weighted blanket, stretching, quiet)
You don’t need perfectly balanced plates, perfectly timed boundaries, or to perfectly handle every thing that may (or may not!) come up.
You just need good enough support, some self-compassion, and the reminder that YOU get to decide how you show up - not diet culture, not old family patterns, and not outdated holiday food rules or redundant resolutions.
And if you need extra help navigating food, body image, or recovery during this season, I’m here.