In this episode, part of our Healthy Holidays series (coming soon), we discuss healthy nutrition habits during the holiday season with Emily McAllister, NCHPAD Program Manager II / Dietary Manager. Emily’s role involves delivering nutrition classes and cooking demonstrations virtually. Emily also works with the NCHPAD video team to create nutrition content for our YouTube channel.

For this podcast episode, Emily gives great tips and advice for healthy habits around the holiday meals. This includes healthy eating, swaps to try for recipes, and not making food the focus of the holiday festivities. 

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Episode Transcript

Quick Navigation (click the linked text below to jump to a new section)

• Intro
• Emily’s advice on healthy habits during the holiday season
• How you can enjoy your favorite dishes without feeling guilty or over-indulging
• Traditional holiday dishes that are good for you or can be made healthier with small changes
• What “healthy eating” means to Emily
• Emily’s key takeaway for the holiday season

*Edited for clarity*

Host: 00:04

This is Wellness, Health and Everything Else: a NCHPAD Podcast.

Welcome to Wellness, Health and Everything Else: a NCHPAD Podcast. NCHPAD is the National Center on Health, Physical Activity and Disability – the nation’s premier center dedicated to promoting the health and wellness of everyone. In each episode, we explore topics at the intersection of health, wellness and mobility limitations. If you have an idea for a topic, would like to learn more about a topic or are interested in our free resources, programs and partnership opportunities, email us at nchpad@uab.edu, give us a call at 866-866-8896 or check out our website at nchpad.org.

In this episode, part of our Healthy Holidays series, we discuss healthy nutrition habits during the holiday season with Emily McAllister, NCHPAD Registered Dietitian. Many people may know Emily from her role in NCHPAD’s MENTOR nutrition classes and virtual cooking demonstrations. Emily also works with the NCHPAD video team to create nutrition content for our YouTube channel.

To get the episode started, Emily offers some advice on healthy habits during the holiday season.

Emily McAllister: 01:18

I’m excited to be here to talk about healthy habits around the holidays because the holidays are an exciting time, but for some, it does bring some stress, especially if people are worried about gaining weight or just falling off the wagon with current health goals. So, before I really dive in, I just want to start off with some facts. A lot of people think that they’re going to gain five pounds during the holidays. For some reason, five pounds is kind of like this number stuck in people’s minds around the holidays. But most people don’t gain nearly as much as they think. To actually gain a full pound of body fat, you need to eat around a 3,500-calorie surplus. So that’s about 250 to 500 extra calories per day. And that would be for a couple of weeks straight. So, unless you’re hitting the dessert table hard every day from Thanksgiving to New Year’s, that five-pound gain is probably not happening. However, research does show that the average person gains roughly 0.8 pounds during the holiday season. And the reason this could be concerning is that studies from places like the National Institutes of Health have found this tiny bit of weight usually sticks around. So, if you don’t have healthy habits to fall back on, holiday habits and day-to-day habits can cause gradual weight gain. What’s interesting is that this pattern is found globally. Research tracking thousands of adults across the U.S., Germany, and Japan found that weights were about 0.5% higher right after Christmas compared to before. So, this isn’t just an American thing, it’s a worldwide pattern. So that’s something to keep in mind, along with another study that found that while total body weight didn’t change much, body fat percentage and visceral fat, the fat stored around your organs, actually increased during the holidays. So, it’s not just about the number on the scale, it’s about what’s changing underneath. You’re probably not going to gain a dramatic amount of weight over the holidays, but it’s still important to be mindful of your overall health.

Host: 03:48

The holidays can be a very food-focused time. Here’s how people can enjoy their favorite dishes without feeling guilty or over-indulging.

Emily McAllister: 03:56

The holidays are such a food-focused time. There are traditions, family recipes, and comfort foods that only come around once a year. And the truth is, food is meant to be enjoyed. It’s part of the celebration, connection, and it’s nostalgic. The key is learning how to enjoy those favorite dishes without guilt and without overdoing it. So, I’m going to provide a few simple tips on how to stay more balanced through the holidays.

So, tip number one is to eat before the holiday festivities. Some people have this mindset of saving their calories for the holiday meal, but this is what causes overeating, drops and spikes in blood sugar, and makes you feel sluggish. What you eat before can be very simple. You can have eggs and berries, a protein shake, or a few ounces of chicken with vegetables. It’s good to have protein and fiber before heavier holiday food to keep you satisfied, keep your blood sugar steady, and keep the joy in your meal without feeling sluggish afterwards.

Tip number two, practice portion control and make protein your anchor. At big holiday meals, it’s easy for portions to grow without even realizing it. But the goal isn’t to restrict yourself, it’s to stay mindful of how much you’re putting on your plate. A simple rule of thumb is to start with protein first, things like the turkey, ham, even fish or plant-based proteins. Protein helps you feel full, slows digestion, and naturally keeps your portions of higher-calorie sides a little more in check. So, from there, you can add generous servings of vegetables or salad (if that’s an option) for fiber and color, then choose your favorite starchy sides or desserts in smaller portions. You don’t need to skip them, just enjoy an appropriate serving mindfully instead of piling them on. Portion control isn’t about eating less; it’s about eating intentionally. When you lead with protein and balance the rest, you’ll feel satisfied, energized, and not guilty.

Tip number three: listen to your fullness cues. The holidays are such a social, fast-paced time that it’s easy to eat on autopilot during a social setting, right? There’s a lot of chatter, laughter, going back and refilling your plate, or maybe grazing by the buffet. And before you know it, you’ve eaten way past comfortable fullness. I’m sure we’ve all been there. I know I have. So instead, try to slow the pace of your meal. Set your fork down between bites, take a sip of water, and actually taste your food. Experience the meal. About halfway through your plate, you can pause and ask yourself, “How full am I right now?” You don’t have to stop eating completely. Just check in with yourself. Aim for that feeling of being satisfied but not stuffed. Remember, it takes your brain about 15 to 20 minutes to register fullness after you start eating. So, giving your body that time can make a big difference. The goal isn’t to eat perfectly, it’s to eat presently. So be present with your meal and those around you. When you pay attention to how your body feels, you naturally eat the right amount for you and enjoy your food so much more.

Tip number four: be active. Around the holidays, people stress about needing to work off a big meal or earn their dessert. But exercise should never be a punishment for what you ate. It’s a celebration of what your body can do. So instead of stressing how you will burn off the calories, look for ways to move that actually feel good. It can be as simple as seated arm raises or light stretching.

Tip number five, and probably the most important one, is mindset, focusing on what really matters. So, all of these tips, eating before the festivities, portion control, listening to fullness cues, and moving your body, aren’t about restriction. They’re about intention and helping you feel your best. The goal isn’t to turn the holidays into a set of food rules or feel guilty about what’s on your plate. It’s to remind yourself that this holiday season is about so much more than food. Think about what you actually look forward to the most. Maybe watching your favorite holiday movies, cheering on your team during the big game, playing cards or board games with your family, catching up with friends, or just slowing down and being present. Food is part of the celebration but remember it’s not the whole thing. When you focus on the moments, the memories, and wanting to feel energized, connected, and content, you naturally enjoy your meals without the stress or the guilt, which is what I want to keep emphasizing.

Host: 09:16

We wanted to know if there are any traditional holiday dishes that are good for you or can be made healthier with small changes.

Emily McAllister: 09:23

So many traditional holiday dishes actually have some great nutritional value or can be made a little lighter with some small tweaks. So, let’s start with a few that are already good for you. We have turkey. It’s lean, packed with protein, and lower in fat than most people think, especially if you stick to white meat or remove the skin. Then you have your sweet potatoes. These are loaded with vitamin A, potassium, and fiber. The catch is what we put on top of it. If you maybe skip the marshmallows and use a touch of maple syrup or cinnamon instead, you keep the flavor and the nutrients. And then the famous cranberry sauce. But if you make it homemade, that sauce is full of antioxidants. Making your own lets you control the sugar, and you can even add orange zest or a splash of juice for brightness. Your vegetables, like green beans or Brussels sprouts, are classic veggie sides that can be amazing, roasted with olive oil and garlic instead of drenched in those creamy sauces. And then there are dishes that can be made healthier with small swaps. So, you could do whole-grain rolls or stuffing, and the extra fiber keeps you full longer. And the same with macaroni and cheese. You can use whole-grain pasta and replace some of the heavy cream or butter with pureed butternut squash or cauliflower. So, this actually keeps that creamy texture but adds nutrients and cuts back on fat. You can also use a mix of strong-flavored cheeses like sharp cheddar and parmesan. So, you get more flavor with less cheese overall. And if you want an extra boost of protein, you can mix in a little Greek yogurt at the end before baking. For mashed potatoes, try making them half potatoes and half cauliflower. You can steam or boil the cauliflower until soft, then blend or mash it right in with the potatoes. Add in your butter, garlic, some milk or Greek yogurt, and the cauliflower blends in beautifully. It adds creaminess, cuts the calories and carbs nearly in half, and sneaks in a few extra vitamins and fiber. Now, baking, this is a big one. You can cut sugar by about one-third in most recipes without changing the taste that much, or use spices like cinnamon, nutmeg, and vanilla to boost the flavor. There are also sugar swaps to use instead of using white table sugar. Depending on the recipe, you can use applesauce, banana, maple syrup, or coconut sugar. You can also decrease the carbs by using a different flour than all-purpose flour. Again, depending on the recipe, you can use whole wheat flour, almond flour, or oat flour. These can be a big game-changer in your desserts. And of course, you don’t want to forget beverages. So, try to opt for, you know, sparkling water with fruit or a mocktail instead of sugary beverages. That can save hundreds of calories without feeling like a compromise. So, the point isn’t to make holidays healthy in a restrictive way. It’s to find balance and enjoy the foods you love with small adjustments while keeping the amazing taste.

Host: 12:52

We asked Emily what healthy eating during the holidays means to her. Is it about what’s on your plate, your mindset, or both?

Emily McAllister: 12:59

So, healthy eating during the holidays for me is not just about what’s on your plate. It’s about your mindset and the habits you bring into the season. It’s about finding that sweet spot where you can enjoy the foods you love and take care of your body at the same time. Healthy eating during the holidays doesn’t mean restriction or perfection. It means showing up with intention, eating before the big meal so you don’t crash, keeping an eye on portions, slowing down to notice when you’re full, moving your body in ways that feel good, and keeping the bigger picture in mind. When you do those things, you don’t feel deprived, you feel balanced. You get to enjoy your favorite dishes, the special moments, and still feel energized and in control. At the end of the day, the holidays are meant to be celebrated, not survived. So, it’s really about giving yourself permission to enjoy while using these simple habits to stay grounded in what makes you feel best physically, mentally, and emotionally.

Host: 14:04

Here is Emily sharing one key takeaway or mindset shift about food for this holiday season.

Emily McAllister: 14:10

If I could leave you with one takeaway for the holiday season, it would be this: start looking at food and health as something bigger than calories. Health isn’t just about numbers, calories, macros, or the scale. It’s what’s happening inside your body. It’s your energy, digestion, hormones, mood, confidence, and your stress levels. It’s all of it. So instead of only focusing on how much you’re eating, start thinking about how the food you eat makes you feel. Does it give you energy, help you sleep better, support your workouts, or improve your focus? That’s what real health looks like. It’s internal. And I want to challenge you to step out of that familiar mindset of I’ll just go all out now and start fresh in January. Because here’s the truth: you don’t need a calendar date to start caring for yourself. You don’t need to wait until January 1st to make changes or feel better. Every single day, even during the holidays, is an opportunity to practice balance and self-care. When you stop viewing the holidays as a time to let it all go before a big reset, you break that all-or-nothing cycle that keeps so many people stuck. So, this year, instead of thinking, I’ll fix it later, try asking, “How can I feel good right now?” That small mindset shift from waiting for the new year to honoring your health today is where real lasting change begins.

Host: 15:45

Thanks for listening to Wellness, Health and Everything Else. For a full episode transcript, visit our website and find the episode in the podcasts and videos section. To check out our Healthy Holidays content, visit our website and find the link in our main menu. You can also find more nutrition content on our website in the resources section or on our YouTube channel. If you have questions about NCHPAD’s free resources, programs and partnership opportunities, email us at nchpad@uab.edu, call us at 866-866-8896 or check out our website at nchpad.org.