Eating with Intention During the Holidays in Your Comings and Goings

The holidays are full of tempting foods—rich desserts, sugary drinks, and festive favorites—but you can enjoy them without losing control or feeling guilty. Being intentional about nutrition means making choices that align with your goals, your energy needs, and your overall well-being. We often celebrate with food, festivities, and time with loved ones—but it can also be a period of stress, overindulgence, and habit disruption. Research shows that adults frequently experience small but persistent weight gains during this time, which often stick around long after the celebrations end. However, the bigger picture is not just about pounds on a scale—it is about how we live intentionally, honor our choices, and maintain our well-being in the middle of what might feel like chaos.

1. Plan Ahead, Don’t Just React — Know what is on the menu for gatherings and decide in advance what you want to enjoy. Fill half your plate with vegetables, fruit, or lighter options before indulging in higher-calorie foods. Consider having a small, healthy snack before arriving at an event to avoid overeating out of hunger.
2. Mindful Portions Over Restriction — You do not need to skip foods you love—just be intentional about how much you take. Use smaller plates or portion out treats instead of eating straight from the dish. Savor every bite. Eating slowly helps your brain register fullness and increases satisfaction.
3. Hydrate and Balance — Drinks can be hidden sources of extra calories. Alternate alcoholic or sugary beverages with water or sparkling water. Include protein with meals to stay full longer and reduce impulse snacking.
4. Create Your Own Rituals — Consider making one or two dishes that you know are nutritious and satisfying—this ensures you have options that feel both festive and intentional. Try to incorporate movement around meals, like a family walk or a quick stretch break, to balance energy intake and output.
5. Focus on Experience, Not Excess — Holidays are about connection and joy, not just food. Center your attention on conversations, laughter, and traditions rather than mindless eating. Ask yourself before each bite: “Am I choosing this because I want it, or because I feel obligated?”
6. Recovery and Reset — If a meal or day goes off track, do not stress. Reset at the next opportunity with hydration, a nutritious meal, or a short walk. Intentional nutrition is about the pattern, not perfection. One indulgent meal does not erase your overall choices.

The key is planning, mindfulness, and conscious choice—you decide what to enjoy, how much, and how it fits into your holiday lifestyle. The goal is not to restrict joy, it is to show up as the person you want to be—balanced, energized, and intentional—even during the most indulgent season of the year. Being intentional means deciding in advance how you want to feel, how you want to act, and what matters most to you, rather than simply reacting to circumstances. Just like lifestyle programs encourage consistent habits, you can approach holidays with small strategies to support your goals—whether that is maintaining physical health, managing stress, or simply enjoying meaningful connections.

Stacked Intent is here to support your journey. We have resources you can download for free that can help you toward intentional living. Just visit resource — You can also step into a retreat Rediscover Your Intentional Self March 5 - 8, 2026 created to help you reconnect with your truest, most intentional self—free from distractions and expectations. Give yourself the space to recharge, reflect, and reset. Grab your limited spot today!