What you’ll learn:   

• You can enjoy your favorite holiday treats while maintaining your health goals by making mindful choices.       
• Practicing portion control and choosing healthier recipes can help you savor festive flavors while working towards your goals.       
• Incorporating physical activity and stress management strategies may enhance your well-being and energy during the holiday season.

The holidays can be one of the most challenging times for staying on track with health goals. Busy schedules, endless gatherings, and a lack of structure can leave you feeling overwhelmed and even out of control. The good news? You don’t have to let the change in routine derail your progress.

At Noom, we believe the holidays aren’t about perfection—they’re about finding small ways to maintain balance. Keeping up with your health during this festive time isn’t just about avoiding weight gain; it’s about feeling good, having energy, and starting the new year on a strong note. Mindful food choices allow you to enjoy the season’s flavors while taking care of your body and health.

So, how do you navigate holiday meals without feeling deprived? Noom’s approach dives into the psychology of eating, helping you make better choices—especially when festive treats are everywhere. With the right tools, you can balance enjoyment and nutrition while staying aligned with your goals.

Here’s how to fully embrace the festive season without sacrificing your health:

Why healthy holiday eating matters

Healthy holiday eating isn’t about giving up your favorite foods—it’s about balance. Simple strategies like portion control and adding nutrient-dense to your plate can help you enjoy festive flavors without feeling sluggish. These small steps can boost your mood and energy and support your health long after the season ends. Think of these habits as a gift to your future self.

1. Practice mindful eating

Mindful eating can help you savor holiday meals without feeling overly full. You’re more likely to notice when you’re satisfied by tuning into the flavors and slowing down. Here’s how to do it:

• Set a simple intention before eating: Before starting a holiday meal, pause and set the intention to eat slowly and mindfully. Think about appreciating the flavors, textures, and effort that went into preparing the food or the company you’re enjoying it with. When you’re eating, focus on enjoying the experience rather than rushing through it. 
• Slow down and taste each bite: Make a conscious effort to chew each bite thoroughly and pay attention to the flavors. Truly savor special dishes that are only made during this time of year, such as savory roasts, stuffing, and other seasonal sides, or festive desserts like gingerbread cookies or peppermint bark. 
• Let your body catch up: Pause for 10–20 minutes after your first plate to allow your body to digest and register that you’ve eaten. Use this time to enjoy conversation or the holiday ambiance.
• Sip water between bites: Keep a glass of water within reach and take small sips between bites of food. This slows your pace, keeps you hydrated, and balances rich, salty, or sugary foods.

Find what works for you, whether it’s pacing yourself, focusing on great conversation, or sipping water between bites. 

2. Practice portion control

Portion control allows you to enjoy all your favorite dishes while still staying on track.

• Start with a smaller plate: While research on plate size and food intake is mixed, some studies suggest that using smaller plates can help reduce self-served portions or make a smaller serving feel more satisfying. It’s not a guaranteed trick, but it may work for some people by making portions look more generous.
• Plate your snacks. Using this technique, even for a few cookies, will help you eat slower and savor your treat versus eating out of a bag or box. Bonus: You can grab a nice photo for your Noom food log. Our tools will estimate the number of calories for you!
• Pack up leftovers and store them out of sight. You’re less likely to nibble mindlessly when extra food isn’t within reach. If you keep a pie or a plate of holiday cookies out on the counter, you might be more likely to grab one whenever you walk by. 

Portion control isn’t about deprivation—it’s about balance. Paired with mindful eating, you’ll enjoy every festive flavor while staying true to your health goals. 

Real results with a personalized weight loss program

Noom uses behavioral psychology to help change unhealthy habits one step at time. It does not use restrictive diets. No food is forbidden. Take our FREE 5-minute quiz and see how quickly you reach your goal weight.

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3. Make holiday recipes healthier with easy swaps

With a few clever tweaks, your favorite holiday dishes can be both delicious and more nutritious. Here are some ideas to get you started, but don’t forget to explore Noom’s recipe finder for even more inspiration:

• Choose whole wheat or almond flour:Whole wheat flour is rich in fiber, which may help you feel fuller longer, while almond flour provides protein, fiber, healthy fats, vitamin E, and magnesium.
  • Recipes to try: Try Noom’s Almond and Chocolate Flourless Cake or bake Whole Wheat Sugar Cookies for a better-for-you take on a classic.
• Use less butter and sugar: Many holiday recipes are heavy on butter and sugar. Replace half the butter with mashed avocado or applesauce. Avocado is packed with heart-healthy monounsaturated fats, potassium, and vitamin K, while applesauce adds natural sweetness and vitamin C.
  • Recipes to try: Noom’s Carrot-Apple Walnut Cake uses applesauce to cut sugar while keeping all the holiday spices and flavors. You can also whip up Avocado Chocolate Mousse—a creamy, dairy-free, gluten-free dessert that’s low in sugar.
• Use low-fat Greek yogurt: Swap sour cream or heavy cream for low-fat Greek yogurt. It’s rich in protein, calcium, and probiotics, which support gut and musculoskeletal health.
  • Recipes to try: This Greek Yogurt Mashed Potatoes recipe offers a nutritious spin on a favorite. Noom’s Smoked Salmon Deviled Eggs a la Jeanne make an elegant, protein-packed appetizer.
• Sneak in cauliflower: Cauliflower is a versatile substitute for stuffing or mashed potatoes.
  • Recipes to try: Cauliflower Stuffing and Noom’s Mashed Cauliflower with Parmesan and Chives provide familiar, comforting flavors with a lighter twist.

Need more ideas? Noom’s recipe library is packed with holiday-ready options, perfect for your next festive gathering.

4. Manage holiday stress eating

The holiday season is often a time of joy, but it can also bring significant stress for many people. According to the American Psychological Association, 41% of individuals report increased stress during the holidays, with financial concerns topping the list. Additionally, 19% say that anxiety about eating, including trying to avoid “unhealthy” foods, adds to their holiday stress. Understanding the link between stress and eating habits is crucial for maintaining balance and making healthy choices during this busy time.

Here are practical strategies to help you manage stress and maintain balance:

• Stay active: Physical activity, even in small amounts, is a powerful stress reliever that also reinforces healthy eating habits. Noom Move’s on-demand workout library has thousands of exercises, making it easy to find something that suits your body and schedule—all without leaving the house! 
• Use stress-reduction techniques: Try deep breathing, journaling, or a quick walk to clear your mind. Noom’s Success Kit has guided meditations and relaxation tools to help you decrease stress and stay grounded. 
• Plan your meals: When you’re busy and stressed, it’s easy to grab less healthy options. Planning meals and snacks makes it easier to make healthier choices. Noom offers thousands of quick and easy recipes that you can make with what you have on hand.
• Pause and assess your hunger: Before eating, ask yourself if you’re truly hungry or eating out of stress. There’s no right or wrong answer, but slowing down can help you make intentional choices.
• Set boundaries: Overcommitting can increase stress. Politely decline invitations or delegate tasks to keep your schedule manageable.

5. Eat regular meals

Skipping meals to “save room” or calories for a big holiday feast often backfires. Maintaining regular eating patterns helps stabilize energy and reduces the likelihood of overeating.

• Start with a high-protein breakfast: Try low-fat Greek yogurt with berries or an omelet with spinach and tomatoes.
• Snack smart before gatherings: A light, nutrient-dense snack—like cottage cheese with strawberries or baby carrots with hummus—can keep hunger at bay and help you make better choices at meals.

6. Stay hydrated and limit alcohol and sugary drinks

With all the holiday excitement, staying hydrated tends to take a backseat, but it’s essential for feeling your best during the festivities. Dehydration can lead to fatigue, headaches, and low energy—not what you want during celebration season. Staying hydrated becomes even more important if you’re having a festive drink or traveling. Prioritizing hydration will help you stay energized and ready to enjoy all the holiday fun.

• Start your day with water: Kick off the morning with a glass of water and use Noom’s water tracker to stay on top of your intake. Aim for 8 to 10 glasses per day (more if you’re active). 
• Carry a reusable water bottle: Having water on hand while running errands or traveling makes it easier to stay hydrated.
• Moderate alcohol consumption: Limit yourself to one or two drinks, choosing lighter options like a wine spritzer. For more decadent drinks like eggnog, enjoy a smaller serving and sip slowly. Learn more about how the calories in wine affect weight loss.
• Alternate alcoholic drinks with water: Drinking water between beverages helps you stay hydrated and pace yourself.
• Choose lower-sugar options: Sparkling water with a splash of cranberry juice, mint, or orange slices is a refreshing alternative to sugary sodas or punches. Noom’s Frothy Hot Chocolate is another delicious, healthier choice.
• Listen to your body: Pay attention to thirst signals, especially when consuming salty holiday foods.

Embracing wellness during the festive season

The holidays are a time to celebrate, connect with loved ones, and enjoy the festive spirit—without guilt. By staying mindful of your eating and drinking habits, you can savor the season’s flavors while supporting your health and well-being. 

The goal isn’t perfection—it’s balance. Enjoy your favorite holiday treats and traditions while finding simple ways to nourish your body, manage stress, and stay energized. You’ll set the tone for a healthier, happier new year by embracing sustainable habits.

Looking for extra support? Noom’s personalized tools can help you track your progress and make mindful choices year-round.