Should You Skip Meals Before a Holiday Feast?

 

The short answer? No, you shouldn't skip meals before a holiday feast.

We’ve all done it: skipped breakfast or lunch to “save calories” for the big dinner. But while it seems logical, doing this may actually backfire. Instead of helping you moderate your intake, it can lead to overeating and sluggish energy levels by the time the feast begins.

In this post, we will share how you can have a great holiday while still eating healthily. 

Why Skipping Meals Before a Holiday Feast is Counterproductive

When you deprive your body of food for hours, your blood sugar drops. By the time the feast starts, you're not just hungry; you’re ravenous. This often leads to eating too quickly, overeating, and choosing high-carb foods over healthier options.

If your goal is mindful eating and balance, sticking to your routine is key. That means having a nutritious breakfast like this Cinnamon Sweet Potato Pie Smoothie recipe, a light but satisfying lunch like a 10-minute pita bread pizza, and then enjoying the holiday dinner in moderation. 

10 Tips on Healthy Eating This Holiday Season

Here are ten tips to help you eat healthy this holiday season.

1. Don’t Skip Meals

Skipping meals leads to low blood sugar, which can cause irritability, fatigue, and intense hunger. This often results in overeating later. Studies show that skipping breakfast can increase overall daily calorie intake due to stronger cravings later in the day. Try to eat a protein-rich breakfast and a fiber-filled lunch to prevent the “feast frenzy” later.

2. Start the Day with Protein

Protein increases satiety (fullness), stabilizes blood sugar, and reduces the urge to snack excessively. Protein-rich breakfasts like eggs, steak, etc., can reduce cravings and support better appetite control throughout the day. A cinnamon sweet potato smoothie, Greek yogurt parfait, or scrambled eggs with spinach is a perfect breakfast to start the day.

3. Hydrate Before You Eat

Mild dehydration is often mistaken for hunger. Drinking water before meals can help prevent unnecessary snacking and support digestion. Studies found that people who drank 500 ml (about 2 cups) of water before meals lost more weight than those who didn’t. 

4. Balance Your Plate

A balanced plate helps you get essential nutrients while leaving room for indulgences without going overboard. So, fill half of your plates with vegetables and fruits that are high in fiber and low in calories. Plate like this: ½ veggies, ¼ protein (turkey, chicken), ¼ carbs (mashed potatoes, stuffing).

5. Practice Portion Control

You can still enjoy all your holiday favorites, without having to skip meals. Large portions can easily double or triple calorie intake without you realizing it. A great tip is to use a smaller plate, take one serving, and wait a few minutes after drinking water before going back for seconds. 

6. Eat Mindfully

Mindful eating helps you become aware of hunger and fullness cues. It also enhances the enjoyment of food, which can reduce overeating. Put down your fork between bites, chew slowly, and eliminate distractions like phones or TV while eating.

7. Limit Liquid Calories

Holiday drinks like eggnog, cocktails, and sugary punches are often packed with hidden calories and sugar. Instead of the usual festive drinks, take sparkling water or unsweetened iced tea.

8. Don’t Hover Near the Snack Table

Grazing makes it easy to lose track of how much you’re eating, especially when chatting or distracted. So, make a plate with what you want and move away from the food area to eat it mindfully.

9. Move Your Body

Staying active supports digestion boosts mood, and can help offset high-calorie meals. Studies show that just 15 minutes of light walking after eating helps reduce blood sugar spikes. So, take a family walk, dance in the living room, or play with kids or pets after meals.

10. Don’t Overthink it

One indulgent meal or even a few days of richer eating won’t sabotage your overall health and weight loss goals. It’s important to focus on connection and joy, not numbers and guilt. Your body knows how to bounce back.

Bonus tip: Eat Earlier and Burn It Off

Another alternative is to host your dinner earlier. When you don't burn off the nutrients from large meals by the end of the night, the body stores them as fat. Since your fridge will be full of leftovers, you can go for a second helping later in the evening (after an early dinner, read Thanksgiving lunch). Of course, that also means less cooking for you because who wants to cook breakfast, lunch, and a feast fit for five-plus people? No one. 

Remember, Life is More Than Calorie Counting

Keep in mind that obsessing over calories should take second place in enjoying your family and the many foods cooked out of love. Because, in all actuality, one day of overindulgence is unlikely to impact your long-term health goals. We get it; tracking calories can be a helpful tool. But holidays are about more than numbers.

If mindful eating is your goal:

• Focus on your favorite dishes.
  

• Eat slowly.
  

• Watch your portions, not the calorie count.

Final Thoughts

Healthy eating during the holidays isn’t about strict rules. It’s about smart choices and balance. By staying mindful, eating regularly, and focusing on enjoyment rather than restriction, you can savor the season without the guilt. 

Remember, one meal won’t derail your progress, and how you eat most of the time matters more. So go ahead and enjoy your favorite holiday dishes and the memories that come with them.

To boost digestion and keep you on track with your fitness goals, explore our Balance Probiotic blend and the craving control support capsules.