Enjoy the Holidays and Stay Healthy

Finding Balance: Using the 80/20 Rule for Healthy Eating Over the Holidays

The holiday season brings a mix of joy, tradition, and, for many, challenges with staying healthy and feeling comfortable in our bodies. For many women, this time of year can bring up old struggles, making it harder to enjoy festive meals without guilt or worry. But it doesn’t have to be this way. Adopting a flexible approach like the 80/20 rule can help you enjoy the season’s delights while maintaining a balanced, healthy outlook on food—and a kinder one toward yourself.

The 80/20 rule in eating isn’t a diet, and it’s not a set of restrictions. Instead, it’s a guideline that allows you to eat healthy, nourishing foods about 80% of the time while giving yourself space to indulge guilt-free for the remaining 20%. Let’s dive into a few ways to apply the 80/20 rule and explore how this simple practice can help you keep a healthy balance without feeling.

1.     Prioritize Healthy Choices for Everyday Meals

The holiday season often includes gatherings and family meals that break away from the everyday routine. Keep in mind that there are still plenty of “normal” meals outside of those holiday events. By making an effort to keep your everyday meals nourishing and simple, you can allow yourself to enjoy special holiday treats without guilt.

Keep your breakfasts, lunches, and most dinners following a basic wholesome principle: think colorful veggies, lean proteins, whole grains, and heart-healthy fats. Keeping these meals simple and nutritious can help you feel grounded and satisfied. This doesn’t have to mean making a “perfect” choice every time. Instead, it’s about including foods that give you energy, keep you full, and offer essential nutrients.

So, when you’re at a family dinner with festive foods you might not have daily, allow yourself to partake in them. Let go of any guilt or pressure and enjoy. That slice of pie or serving of buttery mashed potatoes can fit comfortably into your 20% without compromising your health goals. By approaching indulgent foods as occasional treats instead of daily habits, you can enjoy them fully during holiday celebrations.

2.   Indulge in Holiday Favorites and Skip the Everyday Sweets

The holiday season is filled with treats that may only be found once a year. This season, focus on enjoying those unique delectables rather than the typical sweets and snacks available year-round. This means skipping on the ordinary chocolates or cookies and instead savoring a piece of homemade holiday pie or serving of your favorite family peanut brittle. This approach allows you to still satisfy your cravings but makes each treat feel special and worth savoring.

Many women experience heightened feelings of guilt around food. But rather than seeing food as “good” or “bad,” focus on finding pleasure in foods that hold memories and create a sense of warmth. Food has a special place in our lives, and enjoying special treats isn’t a betrayal of a healthy lifestyle.

By making room for these memorable indulgences and consciously choosing to enjoy them, you can honor your health and your love for traditions. Prioritizing these meaningful treats over everyday sweets brings more satisfaction and reduces the need to overindulge.

3.   Start with a Healthy Plate

At holiday gatherings, an excellent way to keep your balance (without feeling like you’re missing out) is to build your plate with primarily nutritious choices. Start with foods that make you feel good—colorful vegetables, lean proteins, and fiber-rich sides. Filling up on these foods first is a subtle but powerful way to stay satisfied while leaving room for holiday goodies.

Once you’ve got a nourishing foundation, add some of your favorite treats to the plate. Choose a few holiday items that you genuinely want to enjoy. Serve yourself a portion of 3-4 bites. This lets you satisfy your cravings without needing to overindulge. Plus, when you’ve already had a plateful of satisfying, nutrient-dense foods, you’re more likely to enjoy each bite of your indulgence and less likely to feel the urge to overeat.

For many women, it’s easy to fall into an “all or nothing” mindset, where any treat feels like a slip. But by structuring meals this way, you can see that healthy eating doesn’t have to mean deprivation or restriction. Food is there to nourish you, body and soul. By starting with a nutritious plate, you’re taking steps toward balanced wellness while allowing room for joy.

Letting Go of Perfection

The holidays are a time for connection, enjoyment, and memories—not for self-criticism or perfectionism. You don’t have to get every meal “just right” or hit an exact balance of 80/20 every day. The 80/20 rule is meant to offer flexibility, not a rigid framework, so don’t stress if things aren’t exact. Remember, a healthy mindset is about giving yourself permission to enjoy, nourish, and approach food with kindness.

Above all, the holiday season is about enjoying the company of loved ones, sharing traditions, and creating memories that go beyond what’s on the plate. Using the 80/20 rule as a gentle guide, you can focus on what truly matters while feeling good, both in your choices and in your body.