Healthy Holidays: Nourish Your Body & Mind This Season

Written By Susie Roberts

The holidays can be a joyful time… but they can also feel overwhelming.
Between busy schedules, rich foods, travel, financial pressures, and social expectations, it’s easy to feel stressed — physically and mentally.

The good news?
You don’t need a “perfect” holiday to feel healthy and energized.
Small, realistic steps can help you feel nourished, balanced, and present this season.

Below are simple, sustainable strategies to help you enjoy the holidays — without guilt, restriction, or burnout.

✅ 1. Focus on Balance, Not Perfection

It’s completely normal to enjoy traditional foods and treats. Instead of an all-or-nothing mindset, aim for balance.

Try this:

  • Add color from fruits or veggies at most meals

  • Pair carbs with protein to stay satisfied

  • Choose favorite treats intentionally — savor them slowly

Remember:
There’s room for both.
Holiday favorites + nourishing meals can coexist beautifully.

✅ 2. Nourish With Regular, Balanced Meals

Skipping meals to “save up” for a big dinner often backfires.
It can lead to overeating later, energy crashes, and irritability.

For steady energy:

  • Aim for 3 meals per day

  • Include protein (turkey, cheese, nuts, beans)

  • Add fiber — fruits, vegetables, whole grains

  • Include healthy fats — avocado, olive oil, nuts

Balanced plates = steady blood sugar, better energy, and improved mood.

✅ 3. Hydrate to Support Energy & Digestion

Cooler weather + busier schedules = easy dehydration.

Aim for:

  • 8+ eight oz cups of fluid daily (more if active)

  • Water as your main beverage

  • Herbal tea or sparkling water as festive alternatives

Tip:
Add berries, citrus slices, or mint for a seasonal touch.

✅ 4. Move Your Body With Joy

Physical activity isn’t punishment — and it doesn’t have to be structured.
Movement helps improve sleep, mood, digestion, and stress.

Try:

  • A post-meal walk

  • Stretching breaks

  • A holiday dance party

  • 10–15 minutes of activity at a time

Every minute counts.
Find what feels good for you.

✅ 5. Protect Your Peace: Manage Stress Mindfully

Holiday stress is real.
But a few mindful practices can help you reset:

  • Deep breathing for 1–2 minutes

  • A short walk to clear your head

  • Listening to calming music

  • Journaling gratitude

  • Asking for help when needed

It’s okay to slow down — and it’s okay to say “no.”

You deserve peace.

✅ 6. Prioritize Sleep

Sleep affects everything: mood, hunger cues, cravings, and immune strength.

Quick sleep support:

  • Keep consistent sleep + wake times

  • Limit evening screen time

  • Create a relaxing routine — stretching, tea, reading

  • Keep your room cool and dark

Even 15–30 minutes more sleep can help you feel your best.

✅ 7. Enjoy What You Love — Guilt-Free

Holiday traditions matter.
Food is connection — to culture, family, and memory.

Give yourself permission to:

  • Enjoy favorite foods

  • Celebrate with loved ones

  • Ditch the guilt

It’s what we do consistently that matters most.
One meal, one treat, one party will not make or break your health.

Enjoy it, savor it, and move on.

✅ 8. Practice Gratitude & Connection

Research shows that gratitude lowers stress, boosts mood, and strengthens relationships.

Try:

  • Writing one thing you’re grateful for daily

  • Sharing gratitude around the table

  • Reaching out to someone who matters

These small moments are often what we remember most.

🌟 A Simple ‘Choose-One’ Challenge

Each week, select one small action:

☐ Add a fruit or veggie to each meal
☐ Take three deep breaths before responding to stress
☐ Move your body for 10 minutes a day
☐ Go to bed 30 minutes earlier
☐ Write down one thing you’re grateful for

Small steps lead to big benefits.
You don’t need to change everything — just choose one thing and begin.

🎁 The Bottom Line

The holidays are about celebration and connection — not perfection.

When you nourish both your body and mind, you’ll find:
✅ More energy
✅ Less stress
✅ Better sleep
✅ Meaningful routines
✅ More joyful moments

Wishing you a season filled with peace, balance, and joy.

You deserve to feel your best — during the holidays and all year long.

Susie Roberts

Susie is a registered and licensed dietitian in private practice who is passionate about making nutrition simple, practical, and realistic for everyday life. Her work centers on community nutrition, diabetes prevention, and supporting long-term brain health through approachable, evidence-based habits people can sustain.

In addition to individual counseling, she partners with businesses and community organizations to provide nutrition education, workshops, and consultative services designed to translate complex nutrition science into meaningful, actionable steps.

Susie serves part-time as a clinical dietitian at Knoxville Hospital & Clinics, where she provides outpatient medical nutrition therapy (MNT). She also serves as the Program Quality Manager for the hospital’s accredited Diabetes Self-Management Training program, ensuring compliance with State of Iowa requirements and the American Diabetes Association Standards of Care. Most recently, she became a certified Lifestyle Coach and facilitates group sessions for the CDC’s Diabetes Prevention Program (DPP), helping participants build sustainable habits that reduce chronic disease risk.

She also works at the Meskwaki Health Clinic, providing outpatient MNT and leading community nutrition workshops for teen and adult members, with a focus on prevention, empowerment, and practical skill-building.

Prior to becoming a dietitian in 2016, Susie spent fifteen years in the health insurance industry within employee benefits. This background gives her a unique and valuable perspective in helping clients navigate insurance coverage for dietitian services, including billing and coding, removing barriers so people can access the care they need.

Previous

What You Need to Know About the 2025-2030 Nutrition Guidelines
Next

The Shape of Your Brain Neurons may Predict Your Shape…in Middle Age