Holiday Eating

What’s Included?

  • Eat breakfast
  • You don’t need to EARN food
  • Holiday food is JUST food
  • Giving yourself permission & grace to ENJOY

The holidays are stressful, but eating shouldn’t be! Keep in mind these 4 tips to help you feel less stressed around food, so you can enjoy more of your holiday season free of guilt!

1. Eat Breakfast!

Particularly on the holiday’s themselves where food is often a center point of the day, make sure you are still eating early in the day. Eating breakfast and lunch or a snack is encouraged to make sure you’re not going into dinner famished. Just because you have a big meal planned for later in the day, doesn’t mean that you have to starve yourself beforehand. Eating enough earlier in the day may also help you better handle the stress of the day, will help keep blood sugars balanced, and decrease the chance of over eating.

2. You don’t need to EARN food!

As runners, we all love a good thanksgiving morning turkey trot. Participate because it’s fun, not because you feel obligated to earn your meal later in the day. Remember, it’s okay to not get a workout on a holiday; whether you’re up early for your local turkey trot or having a rest day – you don’t have to earn your food.

3. Holiday food is JUST food!

We often associate foods eaten at the holidays as special, but the truth is, these foods are available to you year round! You can make all of your favorite Thanksgiving or Christmas dinner favorites any time of the year. It’s the people and traditions we have that make these days so special. When certain foods feel limited, it can cause feelings of having to eat as much of it as possible because it won’t be available again. However, shifting this mindset can help you enjoy your meals stress free; there’s always leftovers if you’re still hungry later, and if not, you’re allowed to have your favorites on other days of the year as well!

4. Give yourself permission & grace to ENJOY!

One (or a few) meals isn’t going to make or break your nutrition on any given day. Give yourself permission to enjoy all the foods available free of guilt. Start with a smaller plate and if you’re still hungry, you can always go back for more. If you try something new and you don’t like it, you don’t have to finish it. The same goes for finishing your plate – once you realize you’re full, you don’t have to finish everything on your plate. You also don’t have to justify anything that you are or are not eating to anyone else.


Make this holiday season free of guilt and shame when it comes to food. Enjoy good food, good company, and family traditions. When it comes to eating during the holidays, it’s just another day. You can nourish yourself without feeling out of control by focusing on eating consistently throughout the day, filling your plate with fruits and veggies, and listening to what your body is telling you.

Happy Holidays!


Amy Haas
Run with Aim, LLC
UESCA Certified Running Coach
NASM Certified Personal Trainer
NASM Certified Nutrition Coach

Information Written By:
Katelyn Biros, RD
Registered Dietitian

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