Habits for a healthy holiday season

Build a blood-sugar friendly plate

One easy way to support your blood sugar response without sacrificing the foods you love is building a balanced plate. Heap your plate with veggie-forward foods and lean protein, then add carbs. Aim for a ½ plate of veggies, ¼ plate protein, and ¼ plate “fun foods.” When you eat, start with protein and veggies and finish with carb-heavy dishes. Research has shown that eating protein and vegetables before carbs supports a healthy glycemic response after meals. 

Front load with fiber

Fiber is one of the most important nutrients, yet it often gets overlooked. Consuming fiber consistently can reduce HbA1c, fasting glucose, and insulin resistance markers. Fiber keeps you fuller for longer, so you’re not tempted to snack as much throughout the day. Additionally, fiber supports healthy, frequent bowel movements, allowing you to spend less time in the bathroom and more time with your loved ones. So this season, whether you’re providing a meal or just eating one, keep fiber in mind. Dishes with sweet potato, squash, beans, or corn are all great sources of fiber. 

Be mindful of alcohol

Alcoholic beverages are often abundant in the holiday season. However, alcohol consumption is associated with heart disease, cancer, and increased mortality. Moderation is key to reducing these negative affects; this holiday season, create a plan and stick to it. Give yourself a reasonable limit, such as one glass of wine with dinner, and reach for non-alcoholic beverages once you’ve hit your cap. Consider bringing mocktails or sparkling juices to events so that everyone can enjoy delicious drinks without worrying about alcohol. Remember that it’s always okay to decline a drink.

Hydrate often

The best non-alcoholic beverage: water! It’s easy to forget to hydrate when you’re constantly being offered alternative drinks. But with the stress, chaos, and busyness of the holiday season, it’s even more important to be drinking enough water. It is recommended for adult women to drink at least 92 oz of water a day and adult men to drink 124 oz (that’s almost a gallon!). So don’t forget to bring your refillable water bottle to events, shopping, and gatherings this holiday season. 

Take mini movement breaks

The holidays call for days full of endless meals, sitting around the table with friends and family, or sitting by a tree to open gifts. But between all the eating and sitting, it’s important to incorporate some movement. Going to the gym between gatherings isn’t practical, but mini movement breaks are. After eating a large meal, try taking a short walk. A single 10-minute walk immediately after glucose intake has been shown to promote a healthy glycemic response. Still having good conversation after the meal? Bring your whole family on a walk! Not only does this support your physical health, but it also helps you to connect with others and keep the good vibes going. 

Protect your sleep

The holidays are often the busiest season of the year. Between travel, preparing for guests, and last-minute shopping trips, things can get pretty exhausting. That makes it even more important to protect your sleep. Sleep is one of our body’s most essential functions, and you need to sleep long enough for your body to repair and renew for the busy days to come. Be strict about your bedtime – that means no online shopping for Christmas gifts at 2 am. Give your body the rest it needs to be fully present when you wake. 

Practice daily gratitude

While “merriness” is often in focus during the holiday season, there can also be feelings of frustration, sadness, or grief. Support your mental wellness this season by practicing daily gratitude. A 2019 study found that writing daily gratitude lists for 2 weeks improved well being and mental health markers in participants compared to a control group. If a gratitude list isn’t your thing, consider a gratitude journal, morning mediation, or dedicated prayer time. Regardless of the medium, it’s clear that daily gratitude practices have a beneficial impact on mental wellness. 

Conclusion

The holidays are about connection, and these simple practices help you stay present for the moments that matter. You do not need perfection to feel well through the season. Choose one or two habits to start, stack them onto routines you already have, and treat slip ups as feedback rather than failure. Bring others along by offering a fiber rich side, a mocktail, or a walk while you catch up. When January arrives, you will not just have made it through. You will have practiced a way of caring for yourself that you can carry into the new year.

Key Takeaways

• Small, consistent choices steady energy and mood so you can stay present for the moments that matter.
• Build balanced plates, add fiber, move a little after meals, hydrate, set a gentle alcohol limit, and protect your sleep.
• Gratitude is a simple daily practice that supports mental wellness and helps you enjoy the season more fully.

FAQs

1.  Do I have to give up dessert to keep my blood sugar stable?No. Eat protein and veggies first, then enjoy a small portion of dessert and consider a 10 minute walk afterward.

2. What counts as a mini movement break if I cannot get outside?Try marching in place, air squats, or a few trips up and down the stairs for 5 to 10 minutes soon after a meal. You can even do heel lifts at the table or couch while sitting for prolonged periods. 

3. What are easy ways to stay hydrated at parties?Keep a glass of water or sparkling water in hand, add citrus or herbs for flavor, and alternate every festive drink with a nonalcoholic one.

4. How do I decline alcohol without awkwardness?Have a simple script like “I am pacing myself tonight,” hold a nonalcoholic drink, and offer to be the driver so the focus stays on the gathering.

5. I slept poorly last night. Should I cancel exercise today?

No. Opt for gentle movement like a walk or light strength work, get daylight exposure, and return to your normal bedtime tonight.

Sources:

• Shukla AP, Andono J, Touhamy SH, Casper A, Iliescu RG, Mauer E, et al. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ Open Diabetes Research & Care. 2017;5:e000440. https://doi.org/10.1136/bmjdrc-2017-000440
• Jenkins, A. L., Mejia, S. B., Zurbau, A., Vuksan, V., Duvnjak, L., Khayyat, R., Li, D., Jovanovski, E., Mazhar, N., Komishon, A., Sievenpiper, J. L., and Ho, H. V. T. (2019). Should viscous fiber supplements be considered in diabetes control? Results from a systematic review and meta analysis of randomized controlled trials. Diabetes Care, 42(5), 755–766. https://doi.org/10.2337/dc18-1126
• Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fiber on constipation: a meta analysis. World J Gastroenterol. 2012 Dec 28;18(48):7378-83. doi: 10.3748/wjg.v18.i48.7378. PMID: 23326148; PMCID: PMC3544045.
• https://www.gogeviti.com/blog/what-is-fiber-and-why-its-the-hidden-hero-in-your-daily-diet
• Robyn Burton, Nick Sheron. No level of alcohol consumption improves health. The Lancet, Volume 392, Issue 10152, 2018, Pages 987-988, ISSN 0140-6736. https://doi.org/10.1016/S0140-6736(18)31571-X.
• https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
• Hashimoto, K., Dora, K., Murakami, Y. et al. Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels. Sci Rep 15, 22662 (2025). https://doi.org/10.1038/s41598-025-07312-y
• Cunha, L. F., Pellanda, L. C., and Reppold, C. T. (2019). Positive psychology and gratitude interventions: A randomized clinical trial. Frontiers in Psychology, 10, 584. https://doi.org/10.3389/fpsyg.2019.00584