The holidays are a wonderful time of year, but they can be a challenge for people dealing with disordered eating patterns, body images concerns, food allergies, food intolerances, and those with specific dietary needs. For them, holiday gatherings can trigger stressful emotions surrounding food.
Below is some quick holiday tips Lee Cotton, RDN, can expand upon for your audience.
Lee Cotton on WPTV-NBC Palm Beach
Travel with Smart Snacks
If your holiday plans include travel, prepare your snacks with as much care as you do your luggage. Whether traveling by car or airplane, people tend to gravitate towards high carbohydrate, high sugar snacks. If traveling by plane, pack some pre-packaged flight approved foods that keep you nourished and hydrated on board.
“Fresh fruit, grab and go protein sources, whole grain carbohydrates, nuts, and seeds are good picks,” says Cotton. “Turn down the chips and sugary snacks that are oftentimes offered on board. Some ideas Cotton suggests are: pre-sliced low glycemic and high fiber fresh fruits, cheese sticks, peanut butter on whole grain crackers, almonds and homemade granola.
Don’t Run on An Empty Tank
Don’t starve yourself or restrict your food intake during the day in anticipation of a calorie splurge at an evening holiday event. “This is a common mistake that people make,” says Cotton. “They’ll tell me they are saving up their calories for a holiday gathering that night, and it’s not a healthy approach. If you are not sufficiently fueling your body throughout the day, it can wreak havoc on blood sugars, deplete your energy, and result in overeating at night.”
Cotton recommends eating your breakfast and lunch prior to your holiday dinner party. “You will have more sustained energy, balanced blood sugar, and you can enjoy the foods being offered that evening without stuffing yourself to the point of feeling unwell.”
Drink Water
Stay hydrated! It seems obvious, but it’s not. “In the mayhem of holiday travel, preparation, gift buying and running from place to place; many people skip water for hours on end without realizing it, until they start feeling… off,” explains Cotton. Dehydration can cause a myriad of symptoms from fatigue to headaches to muscle cramps, and can really put a damper on your holiday plans. So drink water!
Balance Your Plate
Balance your holiday plate with fun, indulgent holiday foods and nutrient dense foods. “Enjoy the entrees smothered in sauces, the fresh bread, the mashed potatoes, cakes, pies, and cookies; But don’t overlook the salads and veggies that are also on display,” advises Cotton. Balance your holiday plate.
Practice Self-Compassion
Understand that during the holiday season you are going to indulge and enjoy special moments with people, and the foods associated with the season. Cotton points out, “These holidays come around once a year, so allow yourself to dig in and enjoy, sans the guilt. Make sure you are taking the time to eat mindfully and enjoy the flavors of the holiday.”
She expands upon this point, adding, “I like to remind my clients that their body is an efficient machine. It knows what to do with these occasional treats to help maintain a healthy body composition.”
Choose Heart Healthy Baking
Adhering to a heart healthy diet? You can make some simple swaps in your holiday baking routine, while still enjoying the flavors of the season. When baking holiday treats, “swap out butter and oil for applesauce or a pumpkin puree. Use one tablespoon of ground flaxseed mixed with three tablespoons of water in place of an egg, and substitute sour cream with some plain yogurt,” advises Cotton.
Be a Conscientious Holiday Host (or Guest)
If you are hosting a holiday gathering, learn food allergy and food intolerance 101 basics. For smaller gatherings, send out a group text asking your guests for any food allergies, food intolerances or dietary restrictions,” suggests Cotton. “If your holiday gathering is larger, you can label dishes that contain common food allergens.”
Be mindful not to cross-contaminate between dishes while preparing food, and use different serving utensils for each dish.” As a guest, “be sure to mention your food allergies, food intolerances, and dietary preferences to your host and seek their guidance before choosing which dishes to dig into.”
Cotton adds, “Live in the moment. Food is not just nourishment. It’s enjoyment, its family, its friends, it’s celebration. Be present with your meals, enjoy the holiday flavors, and create great memories.”
Her book, A Nourishing Perspective: Reconnect with Your Inner Voice and Harmonize Your Relationship with Food is out February 3, 2026, through Amplify Publishing. Learn more about Lee LeeCottonNutrition.com. Connect with Lee @leecottonnutrition
Thank you,
Glenda, Charlie and David Cates
