I encourage clients to maintain normal eating during the day, and avoid fasting which could lead to over-hunger by the time the holiday festivities begin. I often provide education about the differences between hunger and appetite. If people wait to eat all day then the hunger and appetite get blurred by the time their inundated with all the tasty festive treats. There will likely be leftovers too, so there's no need to overindulge in that moment and one can look forward to another festive treat later on or another day if need be. It's just another day, but happens to have a holiday label associated to it.
I'm not a dietician, but a neuroscientist, so understand why behavior is hard to change, from a brain perspective. The brain prefers to save energy, and because all change is brain change, sticking to a healthy diet, if it's not normal behavior, will require extra effort, holidays or not. So, make it easier for yourself and Increase access to healthy AND delicious foods, and limit access to unhealthy foods. For example, make or buy healthy and delicious treats and don't buy the ones you know you overeat when they're in your home. Make sure you can easily toss together a healthy meal or snack - have the ingredients on hand to do so, for example, be able to dip melted dark chocolate into cold cherries, and have delicious, healthy sauces and dressings for roasted veggies and salads. Good fats satisfy the brain via 'mouthfeel,' so when you include them in meals and snacks it's easier to eat healthy vs. the opposite.
One strategy I found highly effective in helping clients stick to a healthy diet during the holidays is encouraging mindful indulgence while focusing on balance. This means empowering clients to enjoy their favorite festive treats in moderation, without guilt, while maintaining a foundation of nutritious meals. The key is to shift the focus from restriction to informed decision-making. For instance, I might work with a client to plan their day around a special holiday dinner, ensuring their earlier meals are rich in vegetables, lean protein, and whole grains. This way, they can fully enjoy the indulgent meal later without feeling they've completely derailed their diet. By fostering a mindset of flexibility and self-awareness, clients are more likely to stay on track long-term. A great example of this approach in action involved a client who had a history of yo-yo dieting and felt overwhelmed by the temptation of holiday buffets. Drawing on my multidisciplinary experience, I collaborated with one of our dietitians to craft a practical plan for the season. We included strategies like eating a high-protein snack before events to avoid overindulgence, staying hydrated, and identifying a few favorite treats to prioritize. Through regular check-ins and personalized coaching, we also addressed the psychological side of holiday eating, helping the client reframe their mindset around food. By New Year's they reported feeling in control and energized rather than guilty and sluggish, which highlighted the power of a balanced and mindful approach. This outcome is a testament to how blending years of practical experience with tailored nutritional advice can create sustainable and positive change.
To help clients maintain a healthy diet during the holiday season, implement a structured meal planning system that incorporates festive foods with healthier alternatives. This practical approach promotes mindful eating while allowing clients to enjoy holiday festivities. Key components include personalized meal plans tailored to individual preferences and dietary needs, making it easier to navigate seasonal indulgences.