The holidays don’t have to be the season of overeating. There are ways to indulge without overdoing it. When you map out options ahead of time, you can make better choices in the moment. It’s a smart way to head into the eating danger zone that falls between Halloween and the new year.

Many people struggle with eating too much. Changes in routines and added stress during the holidays don’t help. Even though food can be comforting, too much can harm your health. And adding just a few pounds each year can really add up over time.

But that doesn’t mean you can’t enjoy the festive foods and drinks of the season.

Make a Plan Now

With the right eating plan in place, you can enjoy holiday foods and drinks without overdoing it. Try some of these tips to set yourself up for success:

1. Prioritize sleep. Before the busy season even begins, start making sure you get enough sleep. Getting the rest you need will makes it easier to manage holiday stress and avoid bad choices.
2. Watch for triggers. Stress may be one. Easy access to favorite foods or a holiday cocktail (or two) may be another. Plan how you’ll handle your triggers when they come up.
3. Know how much you're eating. It’s easy to get distracted and lose track while you’re socializing. When you’re distracted, you may eat more than you realize. Using a small plate and not going back for seconds (or thirds) can help you keep track and manage portions.
4. Take it slow. Have the foods you want, but eat slowly. Really focus on what you’re eating and enjoy each bite. And listen to your body’s cues. You may find that you’re satisfied before your plate is clean.
5. Appreciate seasonal treats. You don’t have these special foods every day, so enjoy them. But try to pick the one or two treats you like best.
6. Pick your drinks carefully. Holiday drinks and alcoholic beverages have a lot of empty calories. If one of your holiday favorites is a healthier option choose that one over others. Or limit yourself to one drink, then switch to water or other healthy option.
7. Don’t go to a holiday event hungry. Skipping a meal so you can eat more at holiday party or dinner can backfire. Have a healthy snack before you go instead.
8. Stay hydrated. Making sure you drink enough water can help curb hunger pains. Plan to drink an extra glass of water before holiday meals or events.

Be aware of what you’re consuming and try to balance healthy and not-so-healthy choices during the holidays. It’s a good way to avoid starting the new year with extra pounds. If you slip up, don’t beat yourself up. Just get back on track.

Sources: 7 Tips for Reining in Holiday Overeating,  Mayo Clinic, 2020; 23 Simple Things You Can Do to Stop Overeating,  Healthline, 2024; Overeating,  Cleveland Clinic, 2023; Get Your Superfood Nutrition for Good Health,  Scripps Health, 2021

Originally published 8/22/2022; Revised 2024