As the holiday season rolls in, the opportunities to snack multiply—from office parties to family gatherings and festive displays at every store. Holiday snacking, while festive and enjoyable, can be detrimental to your health goals if approached mindlessly. The abundance of sugary, processed treats often leads to overeating, spiking blood sugar levels and causing energy crashes. Constant grazing disrupts your natural hunger and satiety signals, making it harder to recognize when you're truly hungry or full. Additionally, frequent indulgence in high-calorie, nutrient-poor snacks can contribute to weight gain, inflammation, and digestive discomfort. Over time, these habits can derail the progress you've made and leave you feeling sluggish and unwell during a season meant for joy and vitality.
But fear not! With a little planning and some simple strategies, you can incorporate healthy snacking into your holiday season while staying true to a real-food philosophy.
Learn more about our real food philosophy here
When it comes to snacking, there a both ardent proponents and opponents and there is support for both sides of the conversation. Discover more about the science around meals and snacks in this post
Smart Snacking Strategies For The Holiday Season
With holiday treats around every corner, snacking smartly can feel like a challenge. Here are some strategies to navigate holiday snacking like a pro.
Anchor Snacks with Protein and Fiber
High-protein and fiber-rich snacks slow digestion, keep you full longer, and stabilize blood sugar levels, making you less likely to overindulge in sugary treats.
Ideas:
- A handful of almonds with a clementine.
- Hard-boiled eggs paired with raw veggies.
- Sliced turkey rolled around avocado slices.
- Chia pudding with unsweetened almond milk and cinnamon.
Balance Sweet with Savory
Instead of reaching for cookies or candies alone, pair them with savory, nutrient-dense foods to balance blood sugar and reduce the temptation to overeat.
Example:
If indulging in a piece of dark chocolate or a small Paleo cookie, enjoy it alongside a handful of walnuts or a small piece of cheese.
Focus on Real, Whole Foods
Skip the processed snacks and build your holiday treats around nutrient-dense, real foods. Ideas include:
- Fresh fruit dipped in nut butter.
- Vegetable sticks with guacamole or tahini dip.
- Homemade energy bites using dates, nuts, and unsweetened cocoa powder.
Portion Treats in Advance
The holidays often involve large trays of cookies, candies, and other indulgences. Instead of grazing, portion out a single serving to help control how much you consume.
Tip: Use small ramekins or bags for portion control, and stick to one serving.
Keep Hydration a Priority
Thirst is often mistaken for hunger. Staying hydrated can help curb unnecessary snacking and reduce cravings.
Hydration Ideas:
- Infused water with holiday flavors like orange slices and cloves.
- Herbal teas.
- Broth-based soups for a warm, hydrating snack. (
Get your bone broth here)
Create Your Own Holiday Snacks
Homemade treats allow you to control ingredients, reduce sugar, and incorporate nutrient-dense options.
Try these:
- Coconut macaroons sweetened with honey or maple syrup.
- Spiced roasted nuts with cinnamon, nutmeg, and a touch of sea salt.
- Paleo gingerbread bites made with almond flour, molasses, and warm spices
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Use the “Two-Treat Rule”
When at parties or gatherings, allow yourself two indulgent treats but skip the rest. This keeps you from feeling deprived while setting clear boundaries.
How It Works:
- Choose your top two favorite treats at a holiday event.
- Savor them slowly, and skip other offerings.
Snack Before Parties
Arriving at a party hungry is a recipe for overindulgence. Have a small, protein-rich snack beforehand to prevent overeating.
Pre-Party Snack Ideas:
- A slice of smoked salmon on cucumber rounds.
- A small handful of mixed nuts and seeds.
- A mini chicken or turkey meatball.
Incorporate Festive Flavors in Healthy Ways
Satisfy your cravings for holiday flavors by incorporating them into nutrient-dense snacks.
Ideas:
- Roasted sweet potato slices topped with cranberries and walnuts.
- Sliced apples with almond butter and a sprinkle of cinnamon.
- Spiced roasted nuts with cinnamon, cloves, and a touch of honey.
Practice Mindful Eating
It’s easy to snack mindlessly while chatting, cooking, or watching holiday movies. Snacking is most beneficial when timed strategically. Avoid grazing throughout the day and aim to snack only when truly hungry or when meals are spaced far apart. Bring awareness to your snacking by sitting down, savoring each bite, and tuning into hunger and fullness cues.
Mindful Snacking Tips:
- Use smaller plates or bowls to avoid overloading.
- Put snacks away after portioning to resist “just one more.”
- Check in with yourself: Are you hungry, or just eating out of habit?
This post covers mindfulness in greater detail
Focus on the Experience, Not Just The Food
The holidays are about connection and celebration. Shift your focus from food to other aspects of the season.
Ideas:
- Engage in holiday crafts or games to keep your hands busy.
- Spend time decorating or preparing holiday activities instead of lingering near the snack table.
- Offer to help clean or organize during gatherings to avoid idle munching.
Keep Healthy Options Visible
When treats are abundant, make healthier snacks just as accessible and appealing.
Tips:
- Keep a bowl of fresh fruit or nuts on the counter.
- Prepare a festive veggie platter with a colorful array of dips like guacamole or hummus.
- Store holiday cookies out of sight to avoid mindless snacking.
Give Yourself Grace
The holidays are a time to enjoy and celebrate. It’s okay to indulge occasionally without guilt, especially if you’ve planned for it. A single day of indulgence won’t undo a season of mindful eating, and stress over food can be more harmful than the food itself.
Remember: Balance is key. Enjoy the treats you truly love, skip the ones you don’t, and stay mindful of your overall health goals.
Navigating Holiday Gatherings
Holiday parties and gatherings are where the snacking pitfalls often occur. To help you stay on track:
- Eat Before You Go - Have a protein-rich meal or snack before heading out to avoid overindulging.
- Bring a Healthy Option - Offer to bring a snack or appetizer so you know there’s at least one nourishing choice available.
- Be Selective - Choose snacks that are worth the splurge and skip those that don’t bring you joy or nourishment.
- Practice the 80/20 Rule - Allow room for indulgence while staying aligned with your goals most of the time.
Final Thoughts
Snacking during the holidays doesn’t have to mean compromising your health. By prioritizing real, whole foods, focusing on protein and healthy fats, and practicing mindful eating, you can enjoy the festive season without feeling deprived or derailing your progress. Remember, your relationship with food is just as important as the food itself, so embrace the joy and connection that holiday snacking can bring—while honoring your body and its needs.