Navigating your diet through the holidays

Welcome to the holidays! It’s a time of joy, connection, and — let’s be honest — temptation.

Social gatherings are packed with decadent treats, drinks, and that classic “just one more bite” atmosphere. The typical American gains a few pounds during this season — and over the years, those pounds add up, especially as we age.

Cue the January resolutions — a fresh start many dub “Drynuary” as a way to reset after November and December indulgences. While it’s great to take January seriously, why not avoid the damage in the first place?

We live in a calorie-rich, nutrient-poor food culture. Combine that with endless parties and pressure to indulge, and it’s no wonder staying on track feels impossible.

The Social Struggle Is Real

Just yesterday, I attended the Salinas Air Show, surrounded by booths offering junk food — and people enjoying it with abandon. I could feel my own cravings kick in just by being around it.

Some people are naturally inclined to eat clean — sugar and fat don’t tempt them. Lucky them! But most of us (myself included) are wired to love fat, sugar, and salt. These high-calorie foods activate the brain’s reward centers, making it harder to resist.

Studies even show that people eat up to 76% more when dining in groups. It’s a phenomenon called social facilitation, rooted in our biology — because eating together used to mean better chances of survival.

So How Do You Stay on Track?

1. Awareness is your superpower.
Understanding your triggers and social pressures is step one. Mindfulness lets you pause before reaching for that third cookie.

2. Don’t arrive starving.
Showing up to a party famished is a recipe for overeating. Eat a healthy snack beforehand so you can make more conscious choices.

3. Know your triggers.
Movies may equal popcorn. Holidays may equal pie. These associations are habits — not necessities. Recognize them so you can break them.

Final Thought

You don’t have to deprive yourself to maintain your goals — just outsmart the situation. Stay one step ahead with awareness, preparation, and a clear vision of what success means for you.

Let’s make this holiday season one of joy and balance.