{"id":15449,"date":"2025-12-23T01:40:05","date_gmt":"2025-12-22T18:40:05","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15449"},"modified":"2025-12-23T01:40:05","modified_gmt":"2025-12-22T18:40:05","slug":"3-things-a-dietitian-wishes-you-knew-about-holiday-food","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15449","title":{"rendered":"3 Things a Dietitian Wishes You Knew About Holiday Food"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2022\/11\/3-Things-An-RD-Wishes-You-Knew-About-Holiday-Food-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"3 Things An RD Wishes You Knew About Holiday Food\" \/><\/p>\n<p><span style=\"font-weight: 400\">When it comes to holiday eating, you should enjoy your favorite food traditions! After all, part of having a healthy relationship with food is eating the foods you enjoy year-round.<\/span><\/p>\n<p><span style=\"font-weight: 400\">But many of us struggle with aspects of eating a well-balanced diet\u2014especially around the holidays. Whether it&#8217;s sugar cravings, not getting enough fruits and vegetables, or just too much of a good thing, the most impactful step you can take is understanding your individual struggles when it comes to navigating your health during the holiday season.<\/span><\/p>\n<p><span style=\"font-weight: 400\">With that in mind, here are three RD-approved strategies you can use this holiday season to help maintain or improve your relationship with your health.<\/span><\/p>\n<h2>What an RD wishes you knew about holiday food<\/h2>\n<p><strong>1. FOCUS ON WHAT YOU <\/strong><strong><em>CAN<\/em><\/strong><strong> DO<\/strong><\/p>\n<p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S240585722300116X\"><span style=\"font-weight: 400\">When we fixate on what we can&#8217;t have or shouldn&#8217;t do, it can feel overwhelming and may even perpetuate unhealthy patterns<\/span><\/a><span style=\"font-weight: 400\">, causing us to return to old routines.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Instead, focus on how you can support your health during the holidays so you stay engaged with building habits\u2014not dwelling on shortcomings.<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8220;I encourage clients to reframe the holidays as an opportunity to add nourishing choices rather than restrict enjoyable ones,&#8221; says Katherine Basbaum, a dietitian with MyFitnessPal. &#8220;<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5556586\/\"><span style=\"font-weight: 400\">That mindset shift may make it easier to stay consistent<\/span><\/a><span style=\"font-weight: 400\">.&#8221;<\/span><\/p>\n<p><b>TIP:<\/b><span style=\"font-weight: 400\"> Look at your current routine and identify what&#8217;s already working. Is there a simple way to integrate one new habit to make yourself just a little healthier? You might aim for three cups of vegetables daily, commit to the gym twice a week, or add a 15-minute walk after dinner. Choose whatever feels doable for you.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The main point: think about what you can do, not what you need to stop doing.<\/span><\/p>\n<p><strong>2. IT\u2019S ALL ABOUT BABY STEPS<\/strong><\/p>\n<p><span style=\"font-weight: 400\">We often want to overhaul our entire diet and activity level to see quick results, then get discouraged when it doesn&#8217;t pan out. That&#8217;s why many of us quickly revert to old routines.<\/span><\/p>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5644785\/\"><span style=\"font-weight: 400\">Small, deliberate improvements to your routine are often the most successful.<\/span><\/a><span style=\"font-weight: 400\"> Making one or two changes at a time gives you a better shot at <\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/12\/23\/2488\"><span style=\"font-weight: 400\">building a lasting habit<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8220;The people who stick with their goals long-term are the ones who <\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/12\/23\/2488\"><span style=\"font-weight: 400\">start with changes they can maintain<\/span><\/a><span style=\"font-weight: 400\"> through busy seasons\u2014holidays included,&#8221; says Basbaum .<\/span><\/p>\n<p><b>TIP:<\/b><span style=\"font-weight: 400\"> Try something like walking two evenings a week or adding a piece of fruit instead of reaching for a second holiday cookie. The key is making sure it&#8217;s a simple, realistic change that fits your existing lifestyle, even during this busy season. Try tracking these simple adjustments to your routine in <\/span><a href=\"https:\/\/www.myfitnesspal.com\/\"><span style=\"font-weight: 400\">MyFitnessPal<\/span><\/a><span style=\"font-weight: 400\"> to see your progress over time and celebrate the small wins along the way.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">These changes might not sound as dramatic as a total transformation, but they&#8217;re what may help you maintain a healthier lifestyle in the long term. Give it a try and you may find these habits stick much easier.<\/span><\/p>\n<p><strong>3. DON\u2019T FORGET ABOUT PROTEIN AND FIBER\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Focusing on an overall balanced diet is always the goal. For many people, this means getting enough vitamins, minerals, fiber, and protein.<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8220;<\/span><a href=\"https:\/\/blog.myfitnesspal.com\/protein\/\"><span style=\"font-weight: 400\">Protein<\/span><\/a><span style=\"font-weight: 400\"> and <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-fiber\/\"><span style=\"font-weight: 400\">fiber<\/span><\/a><span style=\"font-weight: 400\"> are your secret weapons during the holidays,&#8221; says Basbaum . &#8220;They help you feel satisfied after meals so you&#8217;re less likely to overeat later, and they support stable energy and <\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/healthy-eating\/fiber-helps-diabetes.html\"><span style=\"font-weight: 400\">blood sugar<\/span><\/a><span style=\"font-weight: 400\"> throughout the day.&#8221;<\/span><\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983#:~:text=Fiber%20may%20be%20best%20known,and%20some%20types%20of%20cancer.&amp;text=Choosing%20tasty%20foods%20that%20provide%20fiber%20isn't%20hard.\"><span style=\"font-weight: 400\">High-fiber foods are often rich in vitamins and minerals<\/span><\/a><span style=\"font-weight: 400\">, so prioritizing fiber alongside protein is a smart strategy. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12255039\/\"><span style=\"font-weight: 400\">These nutrients help with satiety, support muscle growth and maintenance, improve metabolism, and help balance blood sugar<\/span><\/a><span style=\"font-weight: 400\">\u2014all important for feeling your best during the holiday season.<\/span><\/p>\n<p><b>TIP:<\/b><span style=\"font-weight: 400\"> Start by tracking your food in <\/span><a href=\"https:\/\/www.myfitnesspal.com\/\"><span style=\"font-weight: 400\">MyFitnessPal<\/span><\/a><span style=\"font-weight: 400\"> to see if you&#8217;re reaching your daily fiber goal. If you&#8217;re falling short, try adding more to your meals.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Examples of foods <\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\/food-sources-select-nutrients\/food-sources-fiber\"><span style=\"font-weight: 400\">high in fiber<\/span><\/a><span style=\"font-weight: 400\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fruits<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Vegetables<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Beans and Legumes<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Nuts<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Seeds<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whole grains<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Examples of <\/span><a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\"><span style=\"font-weight: 400\">protein-rich foods<\/span><\/a><span style=\"font-weight: 400\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Meat<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Poultry<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fish<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Beans<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Peas<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Nuts<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Seeds<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Yogurt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Many soy products<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Aim to include at least one fiber-rich food and one protein-rich food in each meal and snack.<\/span><\/p>\n<h2><b>Frequently Asked Questions: Holiday Food<\/b><\/h2>\n<p><b>How can I stay on track with my goals without missing out on holiday foods I love?<\/b><\/p>\n<p><span style=\"font-weight: 400\">Focus on adding healthy habits rather than restricting foods. Build your meals around protein, fiber, and vegetables, then enjoy your favorite holiday treats without guilt. Balance, not perfection, is the goal.<\/span><\/p>\n<p><b>What if I&#8217;ve already fallen off track with my healthy eating?<\/b><\/p>\n<p><span style=\"font-weight: 400\">Start fresh right now\u2014you don&#8217;t need to wait until Monday or January 1st. Pick one small change you can make today, like adding a vegetable to your next meal or taking a 10-minute walk. Small steps add up.<\/span><\/p>\n<p><b>Should I track my food during the holidays?<\/b><\/p>\n<p><a href=\"https:\/\/nutrition.org\/the-benefits-of-food-journaling\/\"><span style=\"font-weight: 400\">Tracking can be helpful for staying aware of your habits <\/span><\/a><span style=\"font-weight: 400\">without being restrictive. Use <\/span><a href=\"https:\/\/www.myfitnesspal.com\/\"><span style=\"font-weight: 400\">MyFitnessPal<\/span><\/a><span style=\"font-weight: 400\"> to see where you might need more protein or fiber, but don&#8217;t stress about hitting every macro perfectly during this busy season.<\/span><\/p>\n<p><b>How much protein and fiber should I aim for each day?<\/b><\/p>\n<p><span style=\"font-weight: 400\">General recommendations are about <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-fiber\/\"><span style=\"font-weight: 400\">25-30 grams of fiber daily<\/span><\/a><span style=\"font-weight: 400\"> and <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/protein\/\"><span style=\"font-weight: 400\">0.8-1 gram of protein per kilogram of body weight<\/span><\/a><span style=\"font-weight: 400\"> (or about 0.36 grams per pound). Check MyFitnessPal for personalized targets based on your goals.<\/span><\/p>\n<h2><b>The Bottom Line<\/b><\/h2>\n<p><span style=\"font-weight: 400\">The holidays aren&#8217;t easy. But giving yourself grace, focusing on what you can add rather than subtract, and tracking with MyFitnessPal to bring awareness to your diet can help you navigate the holidays with health in mind. After all, we&#8217;re here to support your health and fitness goals all the way.<\/span><\/p>\n<p><em>Originally published November 30, 2022; Updated December 2025<\/em><\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2022\/11\/building-healthy-habits-2-1024x683.jpg\" alt=\"How Long Does It Take for a New Habit to Feel Natural? | MyFitnessPal Blog\" class=\"wp-image-67500 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\"><strong>You might also like<\/strong><\/h5>\n<h5 class=\"wp-block-heading has-medium-font-size\" id=\"h-how-long-does-it-take-for-a-new-habit-to-feel-natural-gt\"><a href=\"https:\/\/blog.myfitnesspal.com\/how-long-does-it-take-for-a-new-habit-to-feel-natural\/\"><strong>How long does it take for a new habit to feel natural? &gt;<\/strong><\/a><\/h5>\n<\/div>\n<\/div>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/things-an-rd-wishes-you-knew-about-holiday-food\/\">3 Things a Dietitian Wishes You Knew About Holiday Food<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/things-an-rd-wishes-you-knew-about-holiday-food\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to holiday eating, you should enjoy your favorite food traditions! After all, part of having a healthy relationship with food is eating the foods you enjoy year-round. But many of us struggle with aspects of eating a well-balanced diet\u2014especially around the holidays. Whether it&#8217;s sugar cravings, not getting enough fruits and vegetables, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15449","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15449","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15449"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15449\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}