Medically reviewed by Julianne Tobin, MS, RD, LDN

The holidays are full of tasty traditions and delightful treats that should be enjoyed. At times, it can be overwhelming or lead to an overindulgence that leaves you feeling uncomfortable and sluggish. WakeMed dietitian Julianne Tobin, MS, RD, LDN, has great tips for keeping things simple, balanced and truly enjoyable.

She recommends finding ways to slow down and really appreciate the tastes as well as the smells, sounds and textures of your holiday favorites. Whether it’s a snack or a meal, Tobin confirms being mindful makes all the difference.

You’re likely to feel a lot better about your holiday festivities when you take the time to really savor both the food and the special moments together.

“Mindlessly grazing on foods displayed on a snack tray or left on the counter throughout the day can lead to a lack of nourishment. Grazing allows you to fill up on foods that don’t provide adequate nutrition. Instead, go for a balance of protein, carbohydrates and fat. This will help you avoid eating too much of one type of food without a balance of different nutrients. To eat more mindfully during the holidays, try to plate all your meals and plan a variety of foods,” says Tobin.

Tobin explains that people experience both physical and pleasure hunger, and it’s important to tune in to both. We can get enjoyment from simply seeing a beautiful display of food or the smell of a home-cooked meal or a seasonal scent, such as cinnamon or peppermint. A little indulgence can go a long way, so make conscious choices about when and what you eat as well as what it is you’re craving. It could be a crunchy, salty or sweet food, or you could be nostalgic for the memories you associate with those foods.

Prioritize & Simplify

“Try to eliminate the stress around preparing foods, and focus on quality, not quantity,” explains Tobin. “Two to three major dishes that are nourishing for your body and your guests are more beneficial than numerous dishes. This way, you can make a meal that you enjoy and use your time cherishing the other wonderful things about holidays, including spending time with loved ones and participating in holiday traditions.”

Find creative ways to provide nourishing options to complement your favorites and don’t worry so much about all the other things you think you should or could have on the table.

A Sweet Balancing Act

Try these tips and tricks to keep things nutritionally balanced while enjoying delicious and fun treats of the season.

• Make a dessert sampler plate with bite-size portions of your family’s favorites, and garnish it with some nuts and fruit.
• Fill fancy glasses, little bowls or even paper holiday cups with fruit and yogurt; then top it with a favorite cookie.
• Mix nibble-sized portions of a favorite holiday treat in with a healthy amount of nuts.

Tip: Time these treats strategically between meals while playing a family game or sitting by a fire.

Stress & Hunger Pitfalls

As families and friends gather for the holidays, it’s important to steer clear of stress-inducing situations. Avoid over-planning or overcommitting to the point that everyone is exhausted. Tobin encourages parents to try to keep kids on their usual eating routine and to anticipate those moments when hunger


and emotions are likely to collide.

If you’re going to be a guest on someone else’s schedule, pack easy yet healthy snacks such as fruit, pre-cut veggies and nuts.

Parents can also let family and friends know when their children usually eat or even volunteer to take care of a meal to help keep things on track.

“It’s important to have breakfast, even on holidays, such as Thanksgiving — where there is a big holiday meal later in the day,” shares Tobin. “Breakfast gives your body energy for all the activities in the day ahead. It helps stabilize your blood sugar and control hunger. A healthy breakfast is a great way to set the tone for a healthy day full of fun and yummy food!”

If you’ll be away from home, consider packing starter supplies, such as oatmeal packets, or offer to set up a fruit and yogurt bar in the morning for everyone.

Remember that younger children are much more likely to be hungry more frequently than everyone else. They will likely need to eat every three hours, so plan for frequent mini-meals. Even if it seems like the next meal is pretty soon, it’s better to put out a healthy snack display than to let kids (or even adults) go too long without eating. So serve up your salad or appetizer as a balanced snack tray and keep those hangry feelings away.

Make-Ahead Muffin Tin Eggs

Ingredients

• 2 to 3 cups chopped veggies (options: spinach, peppers, onions, tomatoes, mushrooms)
• 8 large eggs
• 1/4 cup milk
• 1/2 cup shredded cheese
• 1/8 teaspoon garlic powder
• 1/8 teaspoon onion powder
• Salt and pepper to taste
• Spray muffin tin with cooking spray and set aside. Preheat oven to 350°F.
• Put all ingredients in a large mixing bowl and whisk to combine.
• Fill each opening in the muffin tin 3/4 full and bake for 25 to 30 minutes until a toothpick comes out clean.
• Let cool before eating or freeze to reheat on a busy morning.

Creative Charcuterie

The items you find on a charcuterie board at festive gatherings have really evolved. Nowadays, almost


anything goes!

“A charcuterie board can provide nourishment for graze eating that often happens during the holidays. Include nutrient-dense foods that allow for balancing all of your macronutrients in one place — protein, carbohydrates and fat. Charcuterie boards are typically rich in cheese and meat, which help fulfill your protein requirements. Add fiber through carbohydrates — whole grain crackers, fruits and vegetables — to help control hunger and increase fullness. Nuts and olives are a great source for healthy fats.”

She encourages getting the kids involved in setting up the trays and to have fun with themes and trying new things! The trick is to couple foods together in a balanced way that will make your body feel good later. Remember the five food groups and envision them on a board as you decide what combination you’ll serve.

8 Great Plates to Make

• Create a festive wreath of antipasti skewers with rosemary sprigs
• Make a lunchtime charcuterie with your favorite sandwich or salad items
• Build a deconstructed taco tray with meat, beans, veggie toppings and salsa
• Add chicken or shrimp skewers to a pre-made Mediterranean display of olives, veggies, hummus and a yogurt dip like Tzatziki sauce
• Cut fruit and cheese into holiday shapes or arrange on a fun-shaped tray.
• Serve a platter of tiny sandwiches along with sweet treats and herbal tea
• Place a pumpkin yogurt dip inside a little pumpkin with a tray of apples, gingersnap cookies, dried fruits, nuts and seeds
• Skip the plate altogether and offer individually portioned charcuterie cups

Sprinkle in Joy!

It’s the holidays, so toss a few cookies or peppermint sticks on a hearty charcuterie tray or add something sweet to roasted nuts. Forget about making the meal come before dessert. Tobin acknowledges sometimes we unintentionally make the vegetables the bad guys. Cookie crumbles, cranberries, dark


chocolate bites, or even a few sprinkles combined with more nourishing foods can go a long way toward


a much happier holiday!

Easy Oven-Free Recipes

Get little hands involved with these family-friendly recipes.

Deviled Hummus Eggs

Make deviled eggs using just two ingredients! Cut a hard-boiled egg in half and stuff with a mix of the


cooked egg yolk and hummus (instead of mayonnaise and mustard). Kids love to mix up the filling, and the exact amount of hummus doesn’t really matter. Just mix it to the taste and texture your family likes.

These deviled eggs can add extra protein to your typical hummus and veggie plate.

Homemade Ranch Dressing

Ingredients

• 1 cup plain yogurt (nonfat or low fat)
• 1 teaspoon dried parsley
• 1 teaspoon onion powder
• ½ teaspoon garlic powder
• ½ teaspoon black pepper
• ¼ teaspoon salt
• 1 teaspoon vinegar

Mix all ingredients together and enjoy!

Variations

• Top with chopped or dried chives.
• Add water to thin dressing or use Greek yogurt for a creamy Ranch dip.

Beans & Greens Hummus

Ingredients

• 1 can white beans or chickpeas, rinsed and drained
• 1 cup fresh spinach
• 1 tablespoon olive oil
• 1 medium ripe avocado
• Juice from 1 lemon
• 2 cloves garlic (optional)
• Salt & pepper to taste

Mix ingredients together in a food processor. Add water to the mixture if needed to help it blend. Serve with whole grain tortilla chips or fresh veggies.

Chocolate Energy Bites

Ingredients

• 1 cup rolled oats
• ⅔ cup toasted unsweetened coconut flakes (optional)
• ½ cup peanut butter (may substitute any nut or seed butter)
• ½ cup ground flax seed
• ⅓ cup honey
• ¼ cup unsweetened cocoa powder
• 1 tablespoon chia seeds (optional)
• 1 teaspoon vanilla extract

Combine all ingredients in a mixing bowl. Roll into bite-size balls and arrange on a baking sheet. Let set in the refrigerator for at least 30 minutes. Enjoy the bites immediately or transfer to a container and store in the fridge for up to a week.

Total: 25 bites

Get the Kids Involved

While everyone is at home and feeling snacky, have fun! Make a snack plate together and enjoy it.

• Count out items as you create a tray.
• Fill cupcake liners for a colorful display of snacks.
• Let them use tongs — they’re great for motor development.
• Build fun but nutritious bento boxes for travel days.
• Make a picnic tray to enjoy on the floor while wrapping gifts or playing games.

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About Julianne Tobin, MS, RD, LDN

Julianne Tobin is a registered dietitian specializing in bariatric patients. Julianne earned her bachelor’s degree in nutrition science from North Carolina State University. She earned her master’s degree in nutrition and completed her dietetic internship at Meredith College. She is commissioned as a registered dietitian with the Academy of Nutrition and Dietetics and is a Licensed Nutritionist/Dietitian within the state of North Carolina. Julianne believes in using food to promote health and healing in her community. It is her goal to partner with patients and help them enjoy the foods they prefer in a balanced lifestyle.

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