When Holiday Eating Feels Hard
A gentle guide to handling the most common challenges
One thing I often ask my clients this time of year is:
“What tends to come up for you around food during the holidays? And how can I support you best?”
What’s interesting is that not everyone struggles. Some people don’t seem to be triggered by the holiday season the way so many of us are. They give themselves permission to enjoy holiday foods, they don’t punish themselves with negative self-talk or extra workouts, and they naturally let small overeating moments go.
But this post is for the many people who do find the holidays challenging. Routines change, emotions run higher, family dynamics shift, and food traditions can create stress where you don’t expect it. Sometimes old patterns get stirred up. Sometimes the environment simply doesn’t support the habits you’ve been trying to build.
The good news is that a little awareness goes a long way. Before trying to “fix” anything, I encourage you to read through the list below and notice which patterns feel familiar. Think back to past holidays and pay attention to what tends to repeat itself.
Then choose just two. Not the whole list. Focus on the two challenges that feel like your biggest obstacles. Write them on a sticky note and keep them on your fridge or in your phone. Practice what you might say or do in those moments. This kind of small mental rehearsal can make the season feel steadier. If something feels particularly charged, consider journaling on it as well.
Below are 18 common challenges I’ve heard over the years. They span emotional, physical, and behavioral patterns. I’ve included simple ways to navigate them too.
1. Worrying that others will comment on what you are eating
What is happening:
Food can be emotionally charged, perhaps even more so with family. You may find yourself wondering whether others are noticing or judging what’s on your plate.
What might help:
Use a simple boundary such as, “I’m feeling good with what I have.” Then shift the conversation. A short, calm response ends it quickly.
2. Feeling pressured to eat something you do not want
What is happening:
People show love through food. Declining can feel uncomfortable, and you may not want to disappoint someone.
What might help:
Try, “It looks wonderful. I am full right now, but thank you.” Or perhaps if it’s a food you like but you’re not truly hungry, a very small taste may still honor your limits.
3. Energy dips after sweets, larger meals, or schedule changes
What is happening:
High sugar meals, big meals, or delayed eating can cause larger blood sugar swings, which affect energy and mood.
What might help:
Anchor your day with a balanced meal that includes protein, fiber, and slow-digesting carbs. Even one steady meal supports more stable energy.
4. Getting teased for being “too healthy”
What is happening:
Comments often come from someone else’s discomfort or insecurity, not from your choices.
What might help:
First, remember this is about them, not you. A light response works well: “This is what feels good for my body today.” No further explanation needed.
5. Getting comments about eating “too much”
What is happening:
People sometimes make unnecessary remarks because it’s been a familiar pattern or just as filler conversation.
What might help:
Keep it neutral: “It’s delicious.” Then steer the conversation to a new topic.
6. Cravings that intensify the more you indulge
What is happening:
The more sugar you eat, the more your brain asks for. This is a normal biological response, not a lack of discipline.
What might help:
Choosing meals with protein, fiber, and some healthy fat earlier in the day can help steady appetite. Cravings often decrease when blood sugar is stable.
7. Feeling out of control around sweets
What is happening:
Highly palatable foods can trigger automatic eating, especially when you are tired or overstimulated.
What might help:
Pause halfway through and ask yourself, “Am I still enjoying this?” This brings awareness back online without restriction. And it’s perfectly okay if the answer is yes.
8. Eating past fullness because foods feel “special” or rare
What is happening:
Scarcity mindset increases urgency. Holiday dishes can trigger a sense of “now or never.”
What might help:
Remind yourself that you can enjoy these foods again. You can even ask for the recipe if you’d like. That sense of permission often reduces overeating more effectively than restriction.
9. Arriving at events overly hungry
What is happening:
Busy days, delayed meals, or skipping food lead to intense hunger and faster, less intentional eating.
What might help:
Have a small grounding snack before you go. Options like fruit with nut butter, a handful of nuts, hummus with veggies, a hard-boiled egg, a small protein item, yogurt, or cheese can take the edge off. A little nourishment ahead of time can make a difference.
10. Grazing all day without feeling satisfied
What is happening:
Snacking all day can leave you undernourished without realizing it. Small bites often don’t provide the volume or staying power foods your body needs to feel satisfied, so hunger never fully settles.
What might help:
Aim for at least two meals, even if they’re simple. A more complete plate that includes a source of protein helps hunger cues regulate and reduces the urge to keep nibbling.
11. Losing your daily rhythm while traveling or hosting
What is happening:
A change in schedule, sleep, and routine affects appetite and energy.
What might help:
Choose one or two daily anchors, such as morning hydration or a balanced breakfast. A little structure supports your body’s cues.
12. Relying on willpower and feeling frustrated when it fails
What is happening:
Willpower decreases under stress, fatigue, and holiday pressure. It is not a reliable strategy.
What might help:
Plan tiny supportive steps instead. For example, “I will have a small snack before the party,” or “I will add one steadying food (like fruit, nuts, or something savory) to my first plate.” Planning works far better than trying to push through on willpower alone.
13. Turning to food to manage stress or emotion
What is happening:
The holidays can be overwhelming. Food becomes a quick and accessible source of comfort.
What might help:
When you find yourself opening the fridge or pantry without thinking, use that moment as a cue for a mindful pause. Check in with yourself and notice whether you are hungry, tired, stressed, or feeling something else. Even a brief moment of awareness can shift the moment in a helpful way.
14. Feeling guilty after eating more than planned
What is happening:
Guilt often comes from old rules or perfectionistic thinking.
What might help:
Try a neutral thought such as, “My body will digest this. I am okay.” Then look ahead to your next meal and think of what you might choose to help you feel grounded again.
15. Wanting to “make up for it” with extra exercise or restriction
What is happening:
The feeling of overeating can bring up old food rules or “shoulds,” and with them a pull to regain control. When those thoughts show up, it’s common to want to compensate, even though nothing needs fixing.
What might help:
Give yourself a moment to let the urge pass. If if feels helpful, gentle movement like walking or stretching can support digestion without creating pressure to “make up for anything.”
16. Comparing your eating or body to others
What is happening:
Being around others’ eating patterns or hearing food- or body-related comments can bring comparison to the forefront and shift your attention away from your own needs.
What might help:
Remind yourself, “I am on my own path.” What someone else eats or does has nothing to do with what your body needs today.
17. Old food rules or family patterns resurfacing
What is happening:
Holiday meals can bring up memories, family patterns, and even old dieting history you haven’t thought about in a long time.
What might help:
Acknowledge what you feel. You might offer a quiet “thank you” to release the old thought. Then return to what your body is asking for in the present moment.
18. The “F-it” spiral after an unplanned choice
What is happening:
A moment of overeating or eating something unexpected can make you feel like the whole day is blown. That “I already messed up” story can take over quickly.
What might help:
Remind yourself that consistency matters more than perfection. Then interrupt the spiral with one small act of self-care. Water, stepping outside, or a quiet moment to yourself can shift how you feel.
My Own Patterns
As you consider your own patterns and choose the two challenges you want to focus on this season, I’ll share mine too. I tend to notice #3, those afternoon energy dips when my schedule is off, and #8, the tendency to eat past fullness with once-a-year holiday foods.
Even as a dietitian, I’m not immune to these things. I’ve simply learned to notice them a bit sooner and respond with more gentleness.
If any of these challenges resonate with you, know that you’re not alone. A little awareness and a few small, intentional choices can shift the feel of your holiday.
Author Note
This post grew out of conversations I have with clients during the holiday season, and it felt worth sharing here.
I’m Courtney, a Registered Dietitian with more than 15 years of experience helping people make sense of nutrition without the pressure or perfectionism. I write about nutrition, intuitive eating, metabolic health, and whole-person wellness by blending science with a gentle approach.
My intention is simple: to offer down-to-earth guidance that fits real life rather than an idealized version of it. I believe nutrition should feel clear, approachable, and doable, and I hope these posts leave you feeling a little more supported.
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