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Blog 75: 5 Tips to Stay on Track with Nutrition During the Holidays (Without Missing Out)

Jenni Berman |

Blog 75:

5 Tips to Stay on Track with Nutrition During the Holidays

(Without Missing Out)

By Molly Lang, PA-C

Can you believe we’re already less than two months away from the holidays? Between family dinners, office parties, and endless trays of cookies, it’s easy for healthy habits to take a back seat. But staying on track this time of year doesn’t mean you have to skip all the fun — it just means being a little intentional.

Here are five practical (and realistic!) tips to help you feel your best through the holiday season — no food guilt required.

1. Don’t “save up” calories — balance them.
It’s tempting to skip breakfast or lunch before a big holiday dinner, but that often backfires. Arriving overly hungry makes it easy to overeat, and your blood sugar ends up on a roller coaster. Instead, have a balanced meal earlier in the day — something with protein, healthy fat, and fiber-rich carbs (think eggs with avocado and veggies, or a protein smoothie with chia and berries). This keeps energy stable and helps you make mindful choices later.

2. Balance indulgent meals with balanced ones — not restriction.
One off-track meal doesn’t derail your progress — it’s what you do next that matters. The best way to “reset” is to simply get back to balance at your next meal. That might mean grilled salmon with roasted veggies, a colorful salad with lean protein, or even just a protein shake and fruit if you’re on the go. Restriction often leads to rebound cravings, while balance supports consistency.

3. Make fiber your secret weapon.
Carbs aren’t the enemy — but fiber is what keeps them working for you. Fiber slows digestion, steadies blood sugar, and helps you feel full longer. Add a handful of veggies, a sprinkle of chia or flax, or swap refined carbs for whole-food options (like roasted sweet potatoes or quinoa). Your gut (and energy) will thank you.

4. Hydrate more than you think you need to.
Cooler weather and busier schedules can make hydration an afterthought. But even mild dehydration can mimic hunger and drain your energy. Aim for half your body weight in ounces of water per day, and more if you’re active or drinking alcohol. Electrolyte packets or a pinch of sea salt can also help with fluid balance, especially after travel or salty meals.

5. Keep movement simple and consistent.
You don’t need perfect workouts — just consistency. A walk after dinner, a quick bodyweight circuit, or even stretching before bed helps regulate blood sugar and improve digestion. Think of movement as part of your holiday stress relief, not a punishment for eating.

The holidays are meant to be enjoyed — and with a little mindfulness, you can head into the new year feeling energized instead of exhausted. Remember: one meal or one weekend won’t undo your progress, but staying consistent most of the time truly adds up.

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Jenni Berman

Jenni Berman

Jenni, owner of Berman Health and Wellness, works alongside Berman Physical Therapy to help individuals get back in shape, improve their gut health, and to stay feeling young so they can stay in the game! After graduating from the University of Florida with a Bachelor’s in Applied Physiology and Kinesiology, she went on to obtain a Master’s of Physician Assistant Studies. She has a passion for helping individuals to feel better than they thought imaginable through natural approaches, nutrition, and whole body treatment. She is also a Certified Personal Trainer and Nutrition Specialist. When she is not working with patients or with clients, you can find Jenni on the boat, in the sun, enjoying time with her husband, Jake,her daughter Stella June, spending time in Jacksonville with her family, or playing with her [CUTE!] pups!!