What Our Nutritionists Do (and Recommend You Do) When Holiday Treat Season Comes
By Nutritional Weight and Wellness Staff
November 17, 2025
’Tis the season of cookies, pies, bars, candies, and cravings. But the holidays don’t have to mean losing control — as registered dietitians and nutritionists, here’s how we navigate the season (and help you do the same) to keep healthy habits strong and enjoy all the health benefits of balance.
1. Don’t arrive to the holiday meal or party hungry — eat protein + healthy fat beforehand
We start with a snack or small meal that includes 2–4 oz of protein and about 15 g of healthy fat. That way we show up satisfied, not starving — and we’re less likely to overdo sweets because our blood sugar is stable.
"If I'm going to a holiday get together where the food is pre-planned, I always eat a snack or meal portion of protein and healthy fat (2-4 oz of protein and 15 grams of healthy fat). This ensures that I don't arrive starving with low blood sugar. It also guarantees that I don't skip a protein or healthy fat because a lot of times those foods are not being served. It's never hard to find carbohydrates at holiday gatherings, so I will pick and choose the best options for carbs at the party, and if good protein and healthy fat options are being served - it's just a bonus." ~Kara Carper – Licensed Nutritionist
"Many times I eat a meat/ protein before I go so I am not starving. Then I can eat the veggies offered and am not starving if there is nothing I can eat." Melanie Beasley | Dietitian
2. Stick to your normal healthy eating — don’t skip meals or “bank” calories
Even when parties are looming, we don’t skip breakfast or lunch thinking we’ll “make up” for it later. Keeping your regular meal and snack schedule helps control blood sugar, cravings, and decision-making. When you go too long without eating, your blood sugar drops, which triggers cravings for quick energy foods (usually sweets or refined carbs). It also makes it harder to think clearly and listen to your body’s hunger cues. Staying on track with your healthy eating habits keeps your energy up, mood steady, and prevents that “I’ll start over in January” feeling.
"For me personally, my goal is to leave a holiday meal feeling good and not paying the price digestive-wise for the next 24-72 hours. I want to feel like I could easily get up and go for a walk or take my kids outside to play in the backyard. That helps me stay anchored to my usual patterns of eating — protein + veggies + a little starch - and being very choosey of if/what I'm going to indulge in." Leah Kleinschrodt, MS, RD, LD | Registered Dietitian
"If there’s a party/gathering in the books, I maintain my normal balanced eating and exercise routine as much as possible. I don’t skip meals to “bank” calories to indulge later. I often have a balanced meal or snack before heading into the event, so I’m not ravenous and the choices I make around food are conscious, not a reaction to low blood sugar." Brandy Buro, MS, RD | Registered Dietitian
"I try to maintain a consistent eating schedule ~ i.e., eat breakfast within an hour of waking and then eat a snack or meal consisting of PFC (protein, fat, carbs) about every four hours. Keeping my blood sugar balanced keeps carb cravings away so I am in control when at holiday parties or surrounded by holiday treats." Cassie Weness | Registered Dietitian
3. Bring something nourishing you love
Family gatherings and potlucks are more fun when you know there’s at least one dish you can enjoy. Bringing a vegetable side, protein-rich option, or thoughtful tray to the big meal means you're not left choosing only chips or sweets. And if it’s a hosted event, just ask in a friendly way — something like, “Hey, would it be helpful if I brought something to share?” Most hosts appreciate the gesture, and it gives you the chance to contribute something you enjoy and can feel good about eating. Everyone wins.
"I bring a vegetable side or high-protein dish to share at pot lucks, so I know there’s something nourishing there for me to enjoy. That way I’m not leaving it up to chance and fill up on chips, etc." Brandy Buro, MS, RD | Registered Dietitian
"I like to make the crispy nuts recipe- using pecans. I buy them at costco so I can do 2-3 sheet pans at a time.
After I roast them and let them cool, if I'm feeling like sweetening them, I'll make an egg white wash, stir in the roasted nuts spread on a sheet pan and lightly sprinkle with white sugar, brown sugar and cinnamon. I don't really measure - just trying to give it a sweet sprinkle not a thick coat like the (delicious) variety at the store." ~Teresa Wagner RD LD | Nutrition Counselor & Educator
"I always call the hostess and explain that I have some restrictions and do not want to be a bother so would it be ok to bring something to share." Melanie Beasley | Dietitian
4. Build your plate mindfully — protein + veggies first
When you first load up your plate at dinner, prioritize protein and vegetables (and healthy fats if available). That might look like turkey or fish, ham, meatballs, shrimp cocktail, deviled eggs, roasted veggies, salad, or even a veggie tray with some cheese or nuts. Once you’re already somewhat full and satisfied, you can assess whether you really want the treat items — and you often find you want fewer of them.
This simple swap helps you enjoy your favorites in moderation while still feeling great after the holiday feast.
"Focus on the protein and vegetables first and fill your plate with those so there is no room for the food I am trying to avoid." Melanie Beasley | Dietitian
"Instead of eating anything and everything that’s offered to me when I get to a party/gathering, I like to take inventory of what options are available before jumping in, especially if it’s a “grazing” or buffet type set-up. I build a balanced plate with my favorites from the entrees and sides, then decide if there is a “treat” that’s calling my name. I usually am not that tempted by the sugary treats after filling up on protein and sides." Brandy Buro, MS, RD | Registered Dietitian
5. Treats are part of the fun — but keep them intentional
We believe in real treats. We don’t ban sweets, but we make them count. We portion them, tie them to a meal (so they don't become all-day grazing), and reduce overbaking or bulk treats. A few really good bites > constant mindless nibbling.
By pairing treats with balanced meals and protein, you enjoy the health benefits of stable blood sugar while still savoring your favorite flavors — whether that’s pumpkin custard or apple pie.
"Before I reach for something sweet, I take a moment to check in with myself. Do I really want it, or am I just tempted because it’s right in front of me? I also think about how I’ll feel afterward — both physically and mentally. If I decide to have something sweet, I enjoy it after my meal. Having protein, fat, and fiber first helps fill me up so I’m satisfied with less, and it also helps prevent a big spike in blood sugar." Britni Vincent RD,LD |Nutrition Counselor
"No need to make 4 dozen cookies at one time. Reduce the size of recipes or portion out the cookie dough into ½-1 oz portions and freeze. My kids and I will sometimes make a small batch of only ½ dozen cookies to be enjoyed by our family at a single meal." Alyssa Krejci, RD, LD, LMNT | Nutrition Counselor
"Enjoy treats alongside nutrient-rich meals. Serve the cookie AT/WITH the meal." Alyssa Krejci, RD, LD, LMNT | Nutrition Counselor
"We do NOT take part in cookie exchanges or do a lot of baking around the holidays. I let each of my two children choose a dessert they would like at Thanksgiving and then again at Xmas. I bake a small batch of whatever they choose and share with any family that comes over or that we go to visit. Without the tempting "goodies" in the house we find it much easier to stay on our healthy eating plan through the months of Oct, Nov and Dec.!" Cassie Weness | Registered Dietitian
"Instead of baking cookies, I have a tradition of making spiced nuts as a gift for friends and family. I’ve also put together a charcuterie gift box or tray instead of a cookie tray (with nuts, olives, vinegars, pickles, cheese, salami, seed crackers, etc.)." Brandy Buro, MS, RD | Registered Dietitian
"I make healthier low carb treats at home so that if I am out and bypass the sugar and gluten ladened food I do not feel deprived." Melanie Beasley | Dietitian
6. Shape your environment for a healthy holiday
Keep temptation in check. If you don't want to walk past trays of cookies all day, don’t keep dozens around the house. Make the healthy choice the easy choice, and the less-healthy choice slightly harder (out of sight, or limited in volume).
That might look like keeping fresh fruit, cut-up veggies, or roasted nuts front and center in the fridge — and tucking sweets in the freezer or a high cupboard instead of the counter. If you bake, portion treats into small containers or gift them to neighbors or coworkers instead of leaving them out. If needed, regift or dispose of sweets you won’t really enjoy or need to keep around.
These small healthy traditions help set the tone for a more mindful, stress-free holiday season.
"I try to practice what I preach - make the healthy choice the easy choice and the unhealthy difficult. Set up your environment to be successful- even during the holidays. Maybe that makes me a scrooge but year after year I don't regret it." Teresa Wagner RD LD | Nutrition Counselor & Educator
"It’s ok to re-gift or throw away treats that you don’t want to eat. It’s also ok to say “no-thank you” if someone is pushing you to eat a certain thing." Brandy Buro, MS, RD | Registered Dietitian
7. Sleep and manage holiday stress in a smart way
We know it’s harder to resist treats when we're tired or stressed. Getting good rest, slowing the holiday pace, and staying mindful of holiday stress has a significant impact on maintaining your healthy habits over the season — so you don’t reach for sugar just because you feel frazzled.
When you’re tired or stressed, your body produces more cortisol (your main stress hormone). High cortisol can drive cravings for quick energy foods — think sugar and refined carbs — because your body is literally asking for fast fuel. The problem is, those foods only give a short burst of relief before your blood sugar crashes, leaving you even more tired and irritable.
By making sleep a priority and finding small ways to reduce stress — like taking a walk to look at holiday lights, saying no to an extra event, or enjoying a quick ice skating outing with your whole family — you help keep your mood and cravings steady. It’s one of the most overlooked ways to protect your healthy eating habits through the holidays.
"I take L-glutamine daily throughout the holidays. L-glutamine converts to GABA which is a calming neurotransmitter. "Keeping my cool" through the busyness of the holidays helps me avoid stress eating. And I prioritize sleep! When I am well rested it is easier to say no to the high sugar treats!" Cassie Weness | Registered Dietitian
8. Remember the holiday season are moments, not your whole life
The holiday season doesn’t define your health — your day-to-day healthy choices do. We see the holidays as opportunities to connect, relax, share favorite recipes, and create healthy traditions — not as a free-for-all that derails months of good work.
A few special treats don’t undo your progress; overdoing them might. That’s why we help people choose with intention, not guilt. The goal is to enjoy time with friends and family, feel energized, and maybe even stay active after the big meal with a fun walk or family scavenger hunt.
That’s the kind of healthy holiday that feels good long after the season ends.
"To me, the time with family and excitement of the holidays fills my cup more than a dessert tray. This wasn't always the case — this mindset shift evolved over time." Leah Kleinschrodt, MS, RD, LD | Registered Dietitian
"Remember that the “holidays” are really just a few days out of the season and don’t encompass three entire months of the year. There may be multiple celebrations during this time, but it’s “business as usual” with my eating habits every day in between and meals leading up to a gathering. And at the gathering, I’m approaching it with the strategies listed above." Brandy Buro, MS, RD | Registered Dietitian
"If we (my family) have a meal where we end up eating more carbs or sweets around the holidays — I don’t stress about it. It's just one meal. Instead, I focus on balance. For our next meal, I make sure we have plenty of protein, fiber, and healthy fats to get us back in our normal pattern of eating." Britni Vincent RD,LD |Nutrition Counselor
Additional Resources:
- Healthy Holiday Recipes
- Fun Cocktail Alternatives
- Holiday Gift Ideas
- Holiday Meal Without Stress - 5 Chef’s Top Tips
