The holiday season invites warm gatherings, long-standing traditions, and foods we wait all year to enjoy. But it also tends to bring the kind of overindulgence that leaves many people feeling sluggish the next morning.
A simple shift in how we approach holiday meals can make a meaningful difference: start with protein, choose healthier carbohydrates early, enjoy small portions of your favorite indulgent foods, and save the cocktail for after the meal. This approach allows people to enjoy the celebration without sabotaging the day that follows.
Lead With Protein
Beginning the meal with a substantial serving of protein like turkey, ham, roast beef, chicken, or fish. This helps stabilize hunger and keeps energy levels more even. Protein supports satiety, which reduces the likelihood of overeating once dessert and heavier sides come around.
Starting with protein isn’t about restriction; it’s about giving the body a solid foundation before moving on to richer foods.
Choose Smart Carbohydrates
Carbohydrates vary widely in how they affect the body. Whole-food carbohydrates such as roasted sweet potatoes, squash, root vegetables, fruit-based salads, and homemade dishes made with quality ingredients provide nutrients and steady energy.
By contrast, the more traditional holiday indulgences like candied yams with marshmallows, sugary sides, heavy mashed potatoes, and an array of pies tend to spike blood sugar quickly. Overdoing these foods early in the meal often leads to fatigue and overeating.
Enjoying these foods is part of the holiday experience but approaching them in moderation can prevent what I jokingly call the “holiday sugar puff” feeling by evening.
Build the Plate with Intention
A balanced holiday plate might include:
- 40–60% protein, which sets the tone for the meal
- 20–30% smart carbohydrates and vegetables, which support digestion and energy
- 10–20% favorite indulgences, chosen intentionally rather than impulsively
Save the Cocktail for After the Meal
Alcohol affects decision-making and appetite, especially when consumed before eating. A drink on an empty stomach can make rich foods more tempting and portion control more difficult.
Having a cocktail after the meal creates a different experience. The body absorbs it more gradually, and people tend to drink more slowly. It also pairs naturally with the quieter part of the evening. The conversation by the fire, laughter with family, listening to music, and the slower pace that follows a meal.
This simple shift helps many people enjoy the holiday atmosphere without compromising how they feel the next morning.
Protect Tomorrow’s Well-Being
Many people underestimate how much holiday choices affect the next day. Overeating, heavy sugar intake, or early alcohol consumption can leave the body feeling drained or foggy.
Keeping the “tomorrow version” of oneself in mind can offer valuable perspective. Holiday meals should be enjoyable, but not at the expense of overall well-being.
Enjoy the Holiday, Fully and Wisely
The goal isn’t perfection, it’s intention. Approaching holiday meals with a plan allows people to enjoy the foods they love, stay engaged in the celebration, and still wake up the next day feeling clear and energetic.
By leading with protein, choosing smart carbohydrates, sampling favorite indulgences in small portions, and saving the cocktail for later in the evening, it’s possible to honor holiday traditions while also honoring personal health.
Editorial comments expressed in this column are the sole opinion of the writer. Always consult a physician before starting an exercise or diet regime.
