Simple Tips for Healthy Holiday Eating

updated December 5, 2025

Everyone enjoys the holiday traditions of eating and drinking special foods and beverages. But these can cause problems for people who need to manage what they eat and drink for medical reasons.

Nutritional adjustments play a vital role in managing these health conditions

diabetes
high cholesterol
celiac disease/gluten sensitivity
nut and other food allergies
lactose intolerance
overweight/obesity
alcohol dependence
heart, kidney, and liver dysfunction
anorexia/bulimia
pregnancy
migraine
cancer

Share the Joy, not the Germs

Lessons learned from the COVID-19 public health emergency are useful as we plan to celebrate holidays with gatherings. Several illnesses, particularly respiratory infections, are more prevalent at this time of year.

As much as we hate missing activities with close friends and family, we risk spreading contagious diseases if we attend when we are ill. Be gracious and stay home when you feel unwell.

If you are at higher risk of complications from respiratory infections, consider whether attending gatherings is wise.

“The COVID-19 pandemic has been stressful and isolating for many people. Gatherings during the upcoming holidays can be an opportunity to reconnect with family and friends.

This holiday season, consider how your holiday plans can be modified to reduce the spread of COVID-19 to keep your friends, families, and communities healthy and safe.”
Centers for Disease Control and Prevention

Practical Tips to Plan Menus

Planning ahead to manage holiday stress also applies to cooking, entertaining, and eating during the holiday season.

If you plan and prepare holiday meals and parties, remember that some attendees need to avoid or restrict certain foods.

Offer an ample variety of food and drinks so your guests will find something that works for them.

If you have house guests, they will appreciate your asking them about dietary needs or restrictions so you can have food available to meet their needs.

If you have special food needs, it may be wise to offer to bring a dish to an event or take food to eat if you will be someone’s house guest.

“Holidays can be a time of great anxiety for people with diabetes because it is so focused on food.

Don’t let questions about what to eat, how much to eat, and meal timing dampen your holiday. Plan in advance, so you can fend off stress and fully enjoy the day and keep your diabetes management on track.”
American Diabetes Association

The following links are provided for your information only and do not constitute clinical advice or endorsement. Always discuss health decisions with your personal healthcare professional.

Dr. Diana, an allergy doctor who blogs about cooking at White Coat, Pink Apron, suggests these

Edible Christmas Gifts

30 Best Gluten-Free Christmas Cookies

Navigating the Holidays with a Food Addiction:

” Eating disorders are not about food, it is about the underlying issues which can be triggered by anxiety and stress. Holidays can bring on both increased stress and anxiety and can be difficult for individuals to manage. When a person is in an active eating disorder, there are various ways to cope with the holidays.”
Addiction Hope.com

Time for you to plan

As you consider your holiday entertaining, whether as host or guest, what is most important for you to consider?

How will you plan ahead so that you can feel confident that your holiday celebrations are not only fun, but healthy and safe?

Who do you need to talk to or ask for help?

Exploring the HEART of holiday eating

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Author: Aletha Cress Oglesby, M.D.

As a family physician, I explore the HEART of HEALTH in my work, recreation, community, and through writing. My blog, Watercress Words, informs and inspires us to live in health. I believe we can turn our health challenges into healthy opportunities. When we do, we can share the HEART of health with our families, communities, and the world. Come explore and share with me. View all posts by Aletha Cress Oglesby, M.D.

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