Add, Don’t Restrict: A Mindful Way to Build a Balanced Holiday Plate
The holidays can feel like a free-for-all with food.
And while you should enjoy holiday food and not feel guilty about it, the pressure to eat “just right” can quietly turn that free-for-all back into restriction—keeping you stuck in the same cycle year after year.
But what if this year looked different?
What if, instead of trying to restrict, compensate, or eat perfectly, you focused on adding what helps you feel nourished, satisfied, and present?
This simple shift—from restriction to addition—is one of the most powerful tools I teach my clients. It supports steady energy, helps you feel comfortably full, and actually makes it easier to enjoy holiday foods without guilt or overeating later.
Let’s talk about how to build a balanced holiday plate using an add, don’t restrict approach.
1. Add Color + Fiber
Colorful foods aren’t about being “good” or eating the healthiest plate possible. They’re about being mindful and giving your body the types of foods that help you feel satisfied and supported.
Easy ways to add color:
Spoon some roasted veggies onto your plate
Add cranberry relish or fruit for natural sweetness
Include a leafy salad with nuts or fruit
Add fruit to breakfast or brunch
Choose a veggie-based appetizer
Why this helps:
Fiber supports digestion, helps keep blood sugar steady, and makes meals more filling—so you’re less likely to feel uncomfortable or crash later.
Gentle reminder: You’re not replacing anything. You’re just adding more nourishment.
2. Add Protein
Protein works especially well alongside carbs + fiber during long holiday meals and gatherings. It keeps you fuller longer and helps prevent that “why am I already hungry again?” feeling.
Easy protein additions:
Turkey, ham, a roast, chicken, tofu, or fish
Beans or lentils in soups or sides
Greek yogurt mixed into dips
Nuts or seeds added to salads
A simple snack (like cheese + fruit) before parties
Why this helps:
Protein supports steady energy and helps meals feel complete, without needing to micromanage portions.
Gentle reminder: You can enjoy cookies, casseroles, mashed potatoes, and add protein. Both can coexist.
3. Add Carbs (Yes—Add Them)
Carbs are not the problem. They’re a major source of energy, support your brain, and help you stay present during busy days.
Easy carb additions:
Potatoes, rolls, stuffing, rice, or pasta
Fruit as a naturally sweet option
Dessert with your meal instead of “saving it”
Pair carbs with protein for more lasting energy
Why this helps:
When carbs are restricted, cravings often spike later. Adding them intentionally helps meals feel satisfying and prevents the restrict–overeat cycle.
Gentle reminder: You don’t need to earn carbs or burn them off. Your body simply needs fuel.
4. Add Fun (Because It Matters)
Food is more than nutrients—it’s tradition, connection, comfort, culture, and joy.
Ways to add fun:
Include one food you genuinely look forward to
Enjoy a festive or cozy drink
Put dessert on your plate instead of waiting
Keep a flexible, curious mindset
Lean into traditions like baking, sharing, or tasting
Why this helps:
When joy is allowed, food guilt quiets down. Meals feel calmer, and the “last supper” mentality fades.
Gentle reminder: Fun foods count. They matter. They’re worth adding.
Putting It All Together: The “Add, Don’t Restrict” Holiday Plate
A balanced holiday plate isn’t about rules or perfection; it’s about creating a foundation that supports your energy and your enjoyment.
Add color + fiber
Add protein
Add carbs
Add fun
Your plate can be full, and so can your holiday experience.
Want Support Putting This Into Practice?
If you’re tired of navigating the holidays feeling on edge around food—or bouncing between “I don’t care” and “I need to rein it in”—you don’t have to figure this out alone.
Inside the Nourished Sisterhood, members don’t just learn about balanced eating, they start to:
Feel calmer and more confident around holiday meals
Trust their hunger and fullness cues again
Enjoy food without spiraling into guilt or second-guessing
Stop feeling like every holiday sets them back
Carry these habits beyond the holidays and into everyday life
This is about feeling more at ease in your body, more grounded around food, and more present for the moments that actually matter.
If you want your holidays—and your relationship with food—to feel more peaceful, balanced, and sustainable, the Nourished Sisterhood is here to support you.
✨ Join the Nourished Sisterhood and give yourself this kind of support this season.
