With the holidays approaching, many people look forward to festive meals and family traditions — but also face a mix of emotions, from excitement to anxiety. 

To help navigate the season with more joy and less guilt, Kathy Mellen, a registered dietitian and professor of instruction in the Department of Health, Sport, and Human Physiology at the University of Iowa, shares practical insights on how to enjoy holiday meals, manage social pressures, and feel good — physically and emotionally — during this season of celebration.

Q: Many holiday dishes are rich in tradition and flavor. How do I enjoy these once-a-year dishes without feeling guilty?

A: It’s important first and foremost to focus on enjoying the food. Holiday dishes that are prepared once a

 year should be enjoyed without guilt. Remind yourself that these dishes are rarely available, and if you don’t enjoy them now, you won’t have the opportunity for another year. And when eating them, consume them in moderation, eat slowly, and think about their taste and the pleasant memories they provide. 

Q: What role does social pressure play in how we eat during the holidays, and as a host, how can I help create a welcoming food environment for guests?

A: Social pressure can influence our food choices, not just during the holidays. Because I’m a registered dietitian, I’ve been at social events numerous times when people feel pressured to explain or rationalize to me what they are eating. My first response is always to enjoy the food. As a host, it’s important to not pressure guests. The focus of gatherings should be on conversation and positive social connections. The food is a fun addition to the gathering without expectations that everyone must eat. 

 Q: How do I set boundaries or manage dietary expectations without being rude or disrupting the spirit of the gathering?

A: A good idea here is to reach out to the host ahead of time. This can prevent disruptions or awkward conversations at the gathering. In terms of boundaries — a gracious host won’t pressure guests to eat all or even any of the foods available. 

Q: What social tips or alternative food choices might make me feel better physically and emotionally before the holidays?

A: One tip is to plan ahead. On the day of the event, stick to your usual pattern of activity and eating. Then you won’t arrive to the event too hungry. It’s also good to check in emotionally during the event. When selecting foods, ask yourself, “Is this a once-a-year food or are you trying a new food?” If the answer is yes, enjoy it. If it’s a food that you can prepare or purchase year-round, you may say, “I don’t have an appetite for this now. I can eat it another time.” Finally, throughout the season, use your support system, which can include family, friends, and counselors. They can offer support if you’re feeling stressed or emotional about holiday eating and gathering.

Q: Is it normal to say goodbye to my usual health habits once the holiday season arrives?

A: The holiday season spans many weeks. Sometimes people use this as an excuse to abandon their usual physical activity, sleep, and healthy eating patterns. They’ll focus on starting again in January. Instead of this mindset, focus on continuing already established patterns. If there’s a disruption, remember these happen and focus on small steps over the next several days that will get you back to your usual activity, sleep, and eating patterns.