Sleighing the 3,800-calorie holiday: Nutritional guidance for mindful festive feasting

While the spirit of the season often fosters overconsumption, a closer look at the latest nutritional data suggests that the festive cheer doesn’t have to mean an all-out caloric buffet. Nutrition Insight examines recent dietary research supporting health and wellness during the holidays.

The nutrition app Lifesum finds that US holiday tables are among the most indulgent, just behind Britain, for the most calorie-heavy Christmas dinners, with plates high in sugar, saturated fat, and oversized portions.

The study evaluated traditional festive meals across the US and Europe, comparing calories, macronutrients, sugar, fiber, and essential vitamins to reveal how holiday traditions impact nutrition and overall well-being.

The typical US Christmas plate features roast turkey, creamy sides, rich sauces, and sugary desserts. It averages 3,600 calories while being high in sugar and saturated fat and low in fiber. Britain leads with 3,800 calories of similarly concerning foods.

“There’s a simple ‘order-eating’ trick most Americans miss,” says Rebeka Bereczy, lead dietitian at Lifesum. “Eat vegetables and protein first to cut calorie intake by 10–20% while stabilizing blood sugar. Fill half your plate with veggies, prioritize protein, stay hydrated, and savor dishes mindfully.”

Healthier traditions are celebrated in the Czech Republic, which ranked first on the list of countries, with plates centred on fish, vegetables, and lighter desserts, averaging 2,200 calories, higher fiber, and balanced macronutrients.

Poland and Norway — ranked second and third, respectively — also tend to crave lighter, nutrient-dense meals, showing that it is possible to celebrate without overindulging.

Guidelines for teens

As teenagers gain independence, parents often find it challenging to discuss nutrition, especially during the food-centered holiday season. A recent poll from the US University of Michigan Health’s C.S. Mott Children’s Hospital reveals that while many parents are concerned about their teens’ eating habits, few provide concrete strategies to help them navigate festive gatherings.

The report indicates that only half of parents say their teen eats three regular meals a day. Instead, many teens struggle with irregular eating patterns, such as skipping breakfast or “mindless eating” due to boredom or stress. These behaviors are significantly more common among teens who are perceived by their parents as being overweight.

Busy schedules serve as a major barrier to healthy eating. Between school, sports, and social lives, teens often “squeeze in” meals, leading them to reach for highly processed snacks or fast food.

To combat this, experts suggest stocking the home with healthy, “grab-and-go” options and involving teens in reading nutrition labels to better understand what they are consuming.

Despite these challenges, many parents provide only vague guidance during the holidays, such as telling their children to “eat in moderation” (33%) or “eat whatever you want” (38%). Very few parents suggest specific, proactive tactics, such as eating a healthy snack before a party to avoid overeating or planning meals.

The poll also reveals troubling signs of negative self-image: 14% of parents have heard their teen say they feel “too fat,” 11% say their teen talks about needing to diet or fast after a big meal, and 8% say their teen wants to hide their body with baggy clothes.

However, many of these parents find it difficult to start a conversation about weight for fear of damaging their child’s self-esteem.

“Weight can be a sensitive topic with young people,” says Susan Woolford, co-director of the Mott Poll and a Mott pediatrician. “But parents play an important role in offering guidance and watching for problematic eating behaviors. The holiday season is a key opportunity for supportive, nonjudgmental conversations.”

Vegan new year

Nearly half of US adults are making a New Year’s resolution to start a diet, according to a Physicians Committee for Responsible Medicine/Morning Consult survey. 

While over 80% of the 2,201 respondents prioritize the cost of groceries when choosing a plan, only 6% intend to try a plant-based or vegan diet. 

Instead, 42% plan to eat fewer calories, and 28% plan to try low-carbohydrate diets, such as the keto, Atkins, or South Beach.

Weight-related health issues are a chronic problem in the US, where three out of four adults are now overweight or obese. In 23 states, more than one in three adults is obese. 

Instead of adopting temporary fad diets, researchers at the Physicians Committee for Responsible Medicine cite evidence that a plant-based lifestyle promotes weight loss, provides protection from various diseases, and reduces grocery costs.

Clinical research demonstrates the effectiveness of this approach. In a 2013 study of 292 overweight employees with type 2 diabetes, those on a low-fat vegan diet lost an average of 9.5 pounds and significantly improved their cholesterol and blood sugar levels over 18 weeks.

Another study from 2018 showed that overweight individuals following a plant-based diet for 16 weeks lost an average of 14.3 pounds, while a control group saw no significant change.

Beyond weight loss, a 2024 study published in JAMA Network Open found that a low-fat vegan diet cut food costs by 19%, or US$1.80 per day, compared to a standard diet.

These savings were driven by spending US$2.90 less per day on meat and US$0.50 less on both dairy and added fats. These reductions outweighed the modest increase in spending on vegetables, grains, and meat alternatives.