By Jamie Jablonowski, MPH, BSN, RN, CPH
The holidays are meant for celebration, not deprivation, but many find themselves in the new year feeling like their goals are already out of reach after a season that got away from them. According to the National Institutes of Health, the average person gains one to two pounds each holiday season, and many find it challenging to lose the weight once the holidays are over.
The Psychology of Holiday Indulgence
The fall months often bring a packed schedule of social events, including family gatherings, office holiday par ties and the unexpected treats that seem to play center stage at most social events this time of year. Overindulgence, while feeling good in the moment, can also have painful consequences and take away from what this time of year is truly about – spending quality time with family and loved ones.
Jennifer Klein, a registered dietitian and the regional nutrition manager of community health education at the LiveWell Center in Eatontown, said many people struggle with temptation when presented with holiday dishes.
“There are a lot of different memories and feelings and things that come up with nostalgia around certain types of foods,” she explained. This can be especially challenging for those managing chronic conditions such as heart disease, high blood pressure or diabetes. Klein said she believes the focus should be on balance versus strict restriction.
Eat with Awareness, Not Anxiety
According to Klein, a healthy holiday plate can include traditional holiday favorites while still providing balance. “I think it’s important, especially around holiday traditions, not to make people feel like there are forbidden foods,” she said. To do this, she recommended filling half the plate with low-carbohydrate vegetables, a quarter of the plate with a lean protein, and then a little bit of your favorite dishes that may be richer. It is better to have smaller portions of dishes that are heavy in cream, sodium, butter and sugar. For example, swapping a roasted sweet potato for sweet potato casserole with marshmallows can help keep blood sugar levels more stable and avoid hidden sources of sugar and saturated fat.
Handling Holiday Drinking
While spiked holiday eggnog and hard cider can spice up the season, many individuals who try to moderate or even abstain from imbibing can find it challenging in social situations. Klein said those who choose to drink alcohol should ensure their beverages are being paired with food, as alcohol can drop blood sugar levels. This is especially important for diabetics. Drink plenty of water and consider using club soda to create spritzers to decrease the proportion of alcohol and increase hydration.
Alcohol can lower inhibitions and can lead to abandoning health goals for handfuls of chips and snacks. Klein highlighted other unintended negative consequences from overdrinking that can de- tract from the joy of the season: “Drinking alcohol disturbs our sleep and can lead to more stress. It can raise our blood pressure as well. Overall, it can make us not feel so great, especially around a busy time of year.”
Mocktails have gained popularity in recent years, with numerous new offerings emerging to create innovative and exciting combinations. This can offer individuals a subtle way not to partake during social situations but still be a part of the holiday festiveness of the gathering.
Managing Office Treats and Holiday Parties
The lure of decadence seems to extend from Halloween to New Year’s, not just Thanksgiving and Christmas dinner. Klein recommended creating an everyday routine of healthy habits, while still enjoying holiday gatherings. This includes increasing fruit and vegetable intake and choosing lean proteins and healthy fats.
“If we’re consistently eat- ing pretty healthy through- out the week, one party here or there isn’t going to undo all the good that we’ve done,” she said.
When a plate of holiday cookies presents itself, Klein knows it can be hard to resist. She suggested slowing down to enjoy treats versus reflexively go- ing for multiple helpings. “If you have one of those little square pieces of choc- olate, you can pop it in your mouth and eat it all at once, but if you actually take bites of that chocolate and let it melt in your mouth, it’s a lot more satisfying.”
There can also be the urge to skip meals, but Klein advised that it is important to eat at regular intervals to avoid sharp drops in blood sugar and extreme hunger, which can lead to overeating.
How to be a Health-Conscious Host
For those hosting this year, it can be helpful to keep in mind that many may be managing chronic conditions or working hard to make healthy choices. Klein suggested ensuring there are healthier options alongside the traditional rich holiday foods at every stage of the meal. For appetizers, she recommended offering plenty of crunchy vegetables with dips such as hummus. For the meal, offering steamed or roasted vegetables as well as a lean protein option, such as turkey, allows guests to create a balanced plate. Klein said the best way to cook vegetables is roasting or sautéing with extra virgin olive oil or steaming.
Along with apple pie and gingerbread cookies, Klein suggested offering desserts with fresh fruit. She encourages hosts and guests to have fun experimenting with creative ways to create healthy options.
Creating Memories Beyond the Dinner Table
While many memories are created in the dining room, there are opportunities to celebrate where the meal is not the focus. “Sometimes this takes the stress off for people because when every gathering is food-centered, it can become overwhelming,” she said.
Instead of meeting friends to go out to dinner, Klein presented alternatives such as gathering to make ornaments, going for a walk to admire holiday decorations or hosting a game night. This allows new traditions to be created, while keeping in mind the most important part of the season – connecting with family and loved ones.
However you choose to celebrate this year, there are plenty of options to enjoy the holidays without sacrificing a healthy and balanced lifestyle.
The article originally appeared in the November 6 – November 12, 2025 print edition of The Two River Times.
