Healthy holidays: Spotlight on mindful eating and balancing indulgent foods with nutritious options

With the December holiday season in full swing, nutritionists and industry stakeholders highlight tips and solutions to help people enjoy the holidays. Nutrition Insight catches up with a registered dietitian and experts from Eated — an app tracking food and nutrition for healthy eating habits — and Incredo Sugar, which has developed a sweetener that allows companies to reduce products’ sugar content without losing the sugar taste.

“Consumers are increasingly seeking healthier holiday options, with better-for-you products like reduced-sugar and functional ingredient-based treats becoming more available,” says Kelly Thompson, co-CEO and commercial lead at Incredo Sugar. “While there has been a notable rise in these options in recent years, the variety and accessibility of healthier alternatives are still limited, particularly in certain regions and price segments.”

She says balancing health with indulgent, traditional holiday foods remains challenging, as many consumers prioritize taste and tradition.

“However, the growing demand presents a clear opportunity for brands to innovate and provide more options that cater to health-conscious consumers and those looking to indulge during the holidays.”

Irene Astaficheva, nutritionist and co-founder of Eated emphasizes the importance of mindful eating and making balanced choices to enjoy healthy holidays. “Incorporate a mix of your favorite indulgences with healthier options. Fill your plate with fruits, vegetables and lean proteins alongside those holiday treats.”

She advises consumers to listen to hunger and fullness cues to prevent overeating and make meals more enjoyable. Moreover, she recommends that they stay active, relax and focus on the “meaningful moments” instead of eating. 

Healthy indulgence

Thompson says healthier versions of holiday treats are gaining traction as consumers “aim to balance indulgence with health, particularly through reduced-sugar desserts.” She highlights that this demand aligns with broader health concerns, such as rising obesity and diabetes prevalence. 

“Another trend we’re seeing is the rise of nostalgic treats that evoke holiday memories while being mindful of sugar content. Companies are launching memory-inducing treats targeting two to four grams of sugar per serving and incorporating healthy ingredients like fiber or protein, blending indulgence with a healthier approach.” 

Reflecting this trend, Innova Market Insights reveals a fast increase in Christmas-themed sports nutrition launches, with an 87% average annual growth from October 2019 to September 2024 globally.

Thompson observes a rise of nostalgic treats that evoke holiday memories while being mindful of sugar content.Thompson highlights that Incredo Sugar helps consumers and brands enjoy a healthier holiday by reducing up to 70% of sugar in products while preserving the “sweet, authentic taste of sugar.” 

Brands can use its sugar-based sweetener options, Incredo Sugar G1 and G2, to create better-for-you options without sacrificing flavor. 

“When products are made with Incredo Sugar, consumers can indulge in holiday favorites like cookies, cakes and chocolates with less sugar and added benefits such as fiber or protein, transforming treats into more nourishing choices.” 

Nutrition advice

Jessica Cording, registered dietitian and health coach, says there are many more opportunities to indulge — and overindulge — in high-calorie treats and beverages during the holidays. 

Moreover, she says that stress related to finances, travel, family and social relationships may make it challenging to stay in touch with hunger and fullness cues. During the holidays, people may also see others they don’t see often, which can drive comparisons that may be triggering if someone has experienced unwanted weight changes.  

She advises consumers not to show up starving to holiday celebrations and staying active. 

“Moving for a few minutes after a meal can significantly improve insulin sensitivity and post-meal blood sugar, support healthy digestion and boost mood. One of the easiest ways to work in some activity is to take a walk after that holiday meal.” 

Cording advises people on weight loss medications to prioritize lean protein and consume smaller portions of indulgent foods.Reducing food noise

During the holiday season, consumers experience more food noise. Cording explains this refers to intrusive or obsessive thoughts about food that may interfere with people’s quality of life and make it challenging to resist cravings. 

“Certain weight loss medications such as Contrave and GLP-1s help control cravings, and many patients experience a reduction in food noise, which can go a long way in making more mindful choices about what to indulge in and when.” 

As these medications tend to cause users to feel full more quickly, she advises patients to prioritize lean protein and consume smaller portions of indulgent foods that may be less nutrient-dense. 

“Something else to be aware of is that greasy, high-fat and sugary holiday foods could worsen gastrointestinal symptoms. Or in the case of Contrave, the medication needs to be taken with a low-fat meal, so it’s important to time appropriately.” 

Cording recommends that healthcare professionals who support patients on weight loss medications have conversations with their patients about what to expect and whether they need to make adjustments to their medication schedule or plan their meals with extra intention.

“For providers who don’t have time to check in with all of their patients taking weight loss medications individually, they might email their patients sharing some information and FAQs about weight loss medications during the holiday season or make a pamphlet available in the office.” 

She also suggests professionals train other staff members who interact with people on these medications to reduce the workload for medical staff. 

The Eated app uses the Plate Method to recommend maintaining a balanced daily intake of vegetables, fruits, dairy, carbs and proteins.Mindful and sustainable eating habits

Astaficheva explains that, unlike other solutions, the Eated app she co-founded doesn’t restrict people from eating foods. “Our goal is to help people eat healthily and live longer — without the stress of ‘forbidden’ foods.”

“The more people restrict themselves, the more likely they will overindulge later. Or, even worse, they’ll feel guilty or unhappy even if they stick to the restrictions. And honestly, what kind of holiday would it be if you felt that way?” 

In addition, Eated focuses on balance by using the Plate Method. “We recommend maintaining a balanced daily intake of vegetables, fruits, dairy, carbs and proteins.” 

“How does it work? For instance, you can take any festive dish — whether roast or dessert — and incorporate it into your daily portions using Eated. Our app helps you figure out how to include these foods to enjoy what you love, stay balanced and avoid overeating. This way, you get to celebrate, eat mindfully and keep things stress-free,” she adds.

The app doesn’t require consumers to count their calories. Users log meals in the app and use the Palm Method to measure portion sizes by comparing them to their hands. 

Astaficheva details that Eated focuses on gradual progress. “We know that small, consistent steps work far better than trying to leap to the top of Everest in one go — this is backed by science. That’s why our app includes micro-learning: bite-sized daily tips and tasks that help you build healthier habits over time.”