Top 5 Holiday eating pitfalls (and how to avoid them!)

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A disrupted routine, endless food, spontaneous visits and generous meals; the Holidays bring plenty of challenges that can easily shake your usual eating habits. As joyful and heartwarming as this time of the year may be, it can also come with stress, guilt and a feeling of losing control around food.

The good news? With a few simple and realistic tweaks, you can fully enjoy the Holidays while still honouring your goals and your wellbeing.
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1. Arriving at dinner starving: the trap to avoid

Skipping meals to “save room” for a festive dinner is a very common strategy… but usually a counterproductive one. When you’re overly hungry, it’s much harder to listen to your hunger and fullness cues. The result? You may make less mindful choices, eat too quickly, and end the meal feeling uncomfortably full.

How to avoid arriving starving

• Start the day with a protein-rich breakfast: Greek yoghurt with fruit and granola, an omelette with a wholewheat English muffin, or a protein smoothie.
• Don’t skip lunch: choose simple but balanced options like homemade vegetable soup with an egg sandwich, or a quinoa and chicken salad.
• Have a snack before heading out: a piece of fruit with cheese, some raw veg with Greek yogurt dip, or a pre-made chia pudding.
  
  

2. Ignoring fullness: the “Anything goes during the Holidays!” effect

Overflowing buffets, traditional puddings and the festive atmosphere often create subtle pressure: to try everything, and sometimes to overdo it. The aim isn’t to restrict yourself, but to respect your fullness cues so you can finish your meal comfortably, without digestive discomfort or guilt.

How to reconnect with your fullness during the Holidays

• Start with a small portion: use a smaller plate and avoid serving yourself directly from the buffet. You can always go back if you’re still hungry!
  
• Slow down and savour: chew gently and put your utensil down between bites to better notice when you’ve had enough and increase your satisfaction.
  
• Serve yourself based on your preferences: traditional doesn’t mean mandatory. Pick what genuinely brings you joy.

Do you struggle to recognise or respect your hunger and fullness cues, especially during festive gatherings? Consider consulting a registered dietitian who can help you develop practical strategies tailored to your needs.
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3. Not knowing your limits: social pressure

The Holidays often revive old reflexes: accepting seconds “to be polite”, drinking when you don’t really fancy it, or saying yes to everything out of fear of seeming rude. This social pressure can quickly pull you away from your real needs.

Strategies to respect your limits

• Have go-to phrases ready, such as: “It was delicious, but I’m really full,” or “No thank you, it looks lovely, but I’m not hungry.”
  
• Serve your own portion, or let the host know how hungry you are: this helps you stay in control without feeling pressured to clean your plate.
• Communicate your needs beforehand: if you feel comfortable, share your goals and boundaries with loved ones to create a more supportive environment.
  
  

4. Forgetting to have fun: the most underestimated mistake

The Holidays are often associated with excess, but the opposite also happens: restricting yourself too much. Avoiding puds, refusing traditional dishes or setting too many rules can create stress and reduce enjoyment.

How to put pleasure back at the heart of eating

• Enjoy your favourite foods without guilt: avoiding frustration and over-restriction helps you eat more naturally and reduces the urge to compensate later.
  
• Focus on overall balance, not perfection: your plate can combine richer foods with veg, and dessert can be both cake and fruit. Balance means including and savouring foods that please you and sustain you.
  
• Give yourself permission to choose: it’s perfectly fine to decline a food — not out of restriction, but simply because you don’t feel like it. This leaves more room for what truly satisfies you.
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5. Having unrealistic expectations: the “I’ll keep everything on track” myth

Many people start the Holiday season convinced they’ll maintain their usual routine, including workouts, meals, sleep, despite parties, travel and time off. When real life disrupts these plans, disappointment and guilt can quickly follow.

How to prepare realistically

• Identify what truly matters: choose 1 or 2 goals you want to keep during the Holidays, and adapt them to your reality. For example: keeping your usual breakfast routine, drinking enough water, or doing 2 workouts a week instead of 4.
  
• Prep quick meals in advance: homemade chilli, slow-cooker lasagna or a chicken-and-veg stir-fry are great ways to stay balanced during busy days.
  
• Plan for obstacles: long drives, late nights, unpredictable schedules… Keep convenient snacks on hand to avoid impulsive choices when hunger hits, such as mixed nuts and dried fruit, grilled chickpeas, or homemade energy balls.
  
• Set kind, gentle goals: “I want to feel energised and avoid digestive discomfort,” rather than “I must maintain my weight.” Supportive goals keep you motivated without added pressure.
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Enjoying the Holidays, without losing yourself

The Holiday season shouldn’t be synonymous with stress or guilt. With a little preparation, realistic expectations and better awareness of your needs, you can fully enjoy the food, the gatherings and the traditions while staying aligned with your well-being.

If you’d like guidance in finding your personal balance, building a kinder relationship with food or adjusting your habits during busy periods, book an appointment with a registered dietitian today. Enjoy personalised support that fits your lifestyle and helps you navigate the Holidays with confidence and ease.

For tailored advice, explore the benefits available to Bonjour-santé members. Log in or subscribe to access exclusive advantages, including unlimited one-off questions to Bonjour-santé nutritionists and a discount on your first consultation with a dietitian from our partner, ÉquipeNutrition.

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