The holidays are full of flavorful dishes and family traditions. Whether it’s homemade stuffing or a cookie swap, all foods are meant to be enjoyed this time of year. Maintaining a healthy approach to eating during the holiday season may feel overwhelming, but Debbie Fetter, associate professor of teaching with the UC Davis Department of Nutrition, has some helpful pointers to help everyone feel good about those once-a-year favorites (hello, pumpkin pie).

Savor each bite

With so much focus on food in the winter months, some people can feel stress or guilt about what’s on their plate. Fetter suggests focusing on nutrient dense options in the midst of delicacies and not to stress about eating special treats – it’s part of the fun.

“Enjoy it and move on,” said Fetter, who earned her Ph.D. in nutritional biology from UC Davis and teaches the popular Nutrition 10 course. “If you are a fan of pumpkin pie, like I am, enjoy that slice of pie. Overindulging at one meal is not going to have a lasting impact on your body. One of the best things you can do for yourself is to say, ‘I enjoyed myself. I had a really great time with these people around me.’ Then move on and maybe have a nutrient-dense breakfast the next day or an extra serving of fruits or veggies or whole grains.”

To keep a healthy routine during the holidays, Fetter said it helps to prioritize vegetables, whole grains and lean proteins. Also, try to move your body when you can, like stretching, yoga or going for a walk. She also advises against skipping meals in an attempt to save calories for a holiday feast. Instead of depriving yourself, focus on mindful eating.

“Make sure to stick with your regular meal and snack consumption because that will help prevent you from overeating later,” she said. “Also, it'll help you feel your best.”

Smart swaps

Fetter said adding dishes to the holiday table that feature ingredients like sweet potatoes (high in iron and beta carotene), squash (packed with potassium), or a roasted veggie medley adds nutrients to help keep you full. She’s also a big fan of making smart swaps when possible. She likes to make homemade cranberry sauce instead of buying the pre-packaged kind that typically contains added sugar.

She also encourages people to keep an eye out for recipes that use a high amount of saturated fats.

“There's plenty of seasonal holiday foods that come with a nice nutrition punch,” she said. “Just be mindful about the amount of oil and fat some dishes are prepared with. For example, green beans tend to be enjoyed around the holidays. When preparing green beans, which are very nutritious by itself, try to find recipes that use healthful oil like avocado oil or olive oil. Maybe also add in some garlic for an extra anti-inflammatory or drizzle some type of citrus flavor for an extra vitamin C boost.”

Nutrition in the classroom

Students studying clinical nutrition and nutrition science at UC Davis are learning how healthy eating matters every day. Instead of viewing foods (including holiday treats) as "bad," Fetter supports an "all foods fit" outlook. It’s a key message she shares with students too.

“I refrain from using foods in the context of ‘good’ or ‘bad’ because inherently food is neither good nor bad,” Fetter explained. “Some foods we want to consume more often than others for health-related reasons, but there's always room for a sweet treat at the end of the day in a healthy lifestyle.”

Fetter teaches students about creating balanced, nourishing meals that keep them fueled, even during the holiday season. But she also reminds us that enjoying this time of year without stress is just as important.

“I think one of the key messages is knowing that this season is temporary,” she said. “Try to stay in the moment, find aspects of joy, practice gratitude so that you are able to move into this next season feeling refreshed.”