Learn how to eat well and stay safe during the holidays

December 13, 2022 Providence Nutrition Team


In this article:

  • During this busy season, check out some of our favorite articles on healthy living during the holidays.

  • Learn some practical steps for meditation, mindfulness and more.

  • A study has shown an mRNA COVID-19 booster can give you even more protection against the coronavirus.

The holidays can be both joyful and stressful. While November and December are a good time to connect with family members, this part of the year can also trigger any challenges you may have with eating well, staying safe from disease and staying mentally healthy.

Here, we’ve compiled a few of our favorite articles that have tips for staying both safe and healthy this holiday season.

A healthy holiday

Good nutrition doesn’t stop just because it’s the holidays. But you don’t have to deny yourself all the holiday goodies, either. Make smart choices with the foods you choose so you can both feel good and enjoy yourself over the next month.

  • Do your research on diet plans. Portion control is a big part of maintaining a healthy diet. If your eating plan requires that you cut out many different foods, it may be time to change your strategy. Read more.
  • Treat your chronic acid reflux. Many of your favorite holiday dishes could cause painful burning sensations in your chest or stomach. If this happens several times a week, you could be suffering from gastroesophageal reflux disease (GERD). Find a solution.
  • Drink up (water, that is). Water can help you feel full and provides countless benefits to your overall health and wellness. Read more.
  • Try a smoothie to balance your diet. Smoothies are a great way to get in those fruits and veggies – and that’s always a good thing, especially around the holidays when our plates may be full of sweets and treats. Check out some of our favorite recipes.
  • Avoid sugary drinks. Save those calories for favorite holiday-only foods and skip the fruity, sugary beverages. Find out where sugar may be hiding.
  • Balance your plate. It can be confusing to know what you should be eating and how much. MyPlate offers great nutrition guidance for your gender, age and activity level. Learn more.
  • Make some healthy swaps. Changing an ingredient or two can go a long way in making a favorite (and classic) holiday dish a little more nutritious. Find out how.
  • Get ready for a reset. Overindulge at a holiday celebration? It happens to the best of us. When setbacks do occur, stay focused on moving forward. Here’s how.

Avoid stress eating

One of the unfortunate side effects of holiday stress is the need to eat more and more. The stress hormone cortisol causes cravings for foods that are full of sugar, fat and salt — ingredients you can find in abundance around the holidays. But there are steps you can take to lower your risk of stress eating. Learn more.

Stay present this holiday season

We know, we know — it’s been almost three years since COVID-19 first came to the United States, and we all thought we’d be done with it by now. Yet here we are, still needing to test, isolate and change our plans when this disease rears its ugly head. Sometimes it can just be too much to handle — especially during the holidays, which are stressful enough as it is.

Never fear: We’ve rounded up some articles that can help you cope with this stressful time of year.


What better time to carve out some quiet time than during the hustle and bustle of the holiday season? Research has shown that meditation has many wonderful benefits on your spiritual, mental and physical health. Start your practice with these tips.

Take the holistic approach to your wellness

Your good health takes more than eating right and exercising. It calls for an awareness of how all things in your life can impact your overall health. Whether it’s rising stress levels brought on by trying to find the perfect gift or heightened emotions triggered by family time (the good and bad), discover how holistic living can help.

Honor loved ones

Coping with grief can be particularly challenging at the holidays. Keep your loved ones in mind this holiday season with a few sweet tributes. Read more.

Natural remedies to help ease stress

Chances are you have the ingredients you need to make a few tried-and-true remedies that can help you feel relaxed and rejuvenated. Here are some great ways to unwind and relax this holiday.

Stay safe, stay healthy 

The holiday season always presents challenges to staying healthy, and protecting ourselves and our loved ones is the top priority. Luckily, there are many steps we can take to keep the season merry and bright.

Get vaccinated or boosted

Have you gotten your COVID-19 booster shot yet?

A Providence study published in September 2022 showed that a booster dose of a COVID-19 mRNA vaccine can significantly decrease your risk of hospitalization. While other studies compared the benefits of a booster with unvaccinated individuals, this study showed that those who were fully vaccinated and received a booster were more protected than those who were fully vaccinated and did not receive a booster.

Extra care for high-risk cancer patients during the holidays

People fighting cancer have a higher risk of contracting other illnesses because treatments like chemotherapy can weaken their immune systems. If you or someone you know is undergoing cancer treatments, there are steps you can take to protect them, especially during this holiday season. Read more.

With the right support, even the most challenging aspects of the holidays can be made more manageable. We wish you a safe and happy holiday season!


Find a doctor

Our doctors at Providence can help you mentally and physically manage the holidays and your overall wellness year-round. If you need to find a doctor, you can use our provider directory. Through Providence Express Care Virtual, you can also access a full range of health care services.

Related resources

One woman’s story about achieving balance

Coping with the holidays, COVID-19 and winter blues


This information is not intended as a substitute for professional medical care. Always follow your health care professional's instructions

About the Author

We are all about food! The Providence Nutrition Team loves to talk about and share our expertise on how to help you find the right diet, food types and maintenance tactics to help you live life to the fullest...while also enjoying the best foods that mother nature has to offer.

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