As the holiday season ramps up, so do the festive meals, tempting treats, and the pressure to “start fresh” in January. To help bring balance back to the season, Kaleigh Bickford, MPH, BS, CPT, CHWC, wellness coordinator at Northern Light Health, shares simple, realistic ways to stay enjoy gatherings without sacrificing any of the joy or tradition that makes this time of year so special.
Healthy choices do not have to feel limiting. “Healthy does not have to be boring,” Bickford says. With a little creativity, small swaps can add value to your holiday favorites. Try mixing mashed potatoes with cauliflower for a lighter but still creamy side. Opt for Greek yogurt–based dips to boost protein without losing the flavor you love. And when you are craving something sweet, dark chocolate covered fruit or baked apples with cinnamon can satisfy without the sugar crash. “The key is swapping or even moderating, not restricting,” she says. “Keep the flavor and tradition, just with a bit more balance.”
Holiday tables are often filled with carb-heavy dishes, but staying satisfied and energized is easier when you put protein first. “Protein helps keep you full, and it is easy to sneak in during the holidays,” Bickford explains. Start with a serving of turkey, ham, or roast before you fill your plate with sides. Choose appetizers with protein like shrimp cocktail, deviled eggs made with Greek yogurt, or a charcuterie board with lean meats. And if you are heading out to multiple gatherings, a high-protein snack such as cottage cheese, nuts, or a protein shake can help keep your blood sugar steady. “Build your plate around protein instead of letting it be an afterthought,” she adds.
Many of us fall into the mindset that we will “start being healthy on January 1.” Bickford encourages a more compassionate approach. “The holidays are a handful of days, not the whole season,” she says. One treat does not undo your wellbeing, and you do not have to choose between being perfect and giving up. Enjoy the foods you love, pair them with supportive habits like staying hydrated or getting a short walk in and focus on consistency over perfection. You may find you do not need that January reset after all.
Supporting your well-being during the holidays does not mean overhauling your routine. “Small habits make the biggest difference,” Bickford notes. Drinking a glass of water before meals boosts hydration and can help with portion control. A 10-minute walk after gatherings supports digestion and lifts your mood. And even a few nights a week of consistent sleep can help you stay grounded. Most importantly, give yourself grace. “Be present and connect,” she says. “When you focus on feeling your best, you can enjoy the season fully.”
Looking for more ways to stay well all year long? Visit northernlighthealth.org for resources, tips, and support.