Holiday Nutrition: How to Stay Steady
A helpful skill during the holidays is to pause and ask yourself:
“Am I physically hungry, or emotionally hungry?”
If you’re physically hungry, eat.
If you notice you’re emotionally hungry, you can decide how to respond.
What Is Emotional Hunger?
Emotional hunger isn’t about needing food. It’s about wanting comfort or relief.
It often shows up when you’re:
Tired or run down
Stressed or overwhelmed
Avoiding a feeling or decision
Feeling “on” all day with no downtime
Emotional hunger feels urgent and specific, and isn't tied to when you last ate. Rather than true hunger, you may really want a break, a distraction, or a way to relax.
As holiday routines shift, with more food and stress than usual, it's a perfect opportunity to practice distinguishing between emotional and physical hunger.
By tuning in now, you set yourself up to enter January with steadier habits and a calmer state of mind about your health.
Breaking the Emotional Eating Loop
Food can bring short-term comfort, but if it becomes a reliable coping mechanism, it can derail your goals. It helps to have other ways to respond to challenging moments. To help yourself hold steady:
Workout as best you can. A long walk counts.
Create a sense of order by tidying one small space, get junk out.
Pause the moment with a glass of water or tea. You may be dehydrated.
Make sure you get enough sleep, a tired body seeks Gingerbread.
Eat a protein heavy first meal of the day, go in strong.
If tasks feel overwhelming, focus on the next hour at hand, then the next.
Practical Ways to Stay Steady
A few simple meals prepped and VISIBLE in the fridge will help keep you at bay:
Protein smoothies
Egg scrambles or omelets
Turkey or chicken bowls
Tuna, chicken, or egg salad
Simple sandwiches or wraps
Sheet-pan meals (protein + vegetables)
Roasted sausage with vegetables
Leftover dinner portions set aside for lunch
If you find yourself feeling “off track.”
Don’t try to make up for lost time with intense workouts. Return with ease.
Do the basics: walk, lift, squat, pull, press, whatever feels fun to do.
Make your next meal a solid one.
Get back to one part of your routine, i.e., make a vegetable bucket!
Waste no time lamenting what has been; maintain a forward focus.
When “I’ll Deal With It in January” Sneaks Up
It’s easy for a short holiday pause to stretch longer than planned i.e. summer. Holding steady can prevent this predicament. Hang on to that piece.
Have a fun, happy holidays and keep going out there!
Thinking about January? You can schedule InBody scans and nutrition coaching now for the New Year.
