Soothe the Season: Foods for a Happier Holiday Mindset

Published by Ginger Hultin, MS RDN CSO

The holidays are filled with cheer, celebration, and connection—but they can also stir up stress, anxiety, and emotional overwhelm. Packed schedules, family commitments, financial pressure, and memories of loved ones can all leave you feeling stretched thin. The good news? Nourishing foods, smart supplements, and simple lifestyle strategies can help you stay grounded, lift your mood, and support a more peaceful holiday season. Consider this your FoodTrients® guide to easing the holiday blues with delicious, nutrient-rich foods and practical approaches that support mental wellbeing.

Holiday Food Strategies

A little planning goes a long way this time of year. Prepping nutrient-dense meals on days without gatherings helps you stay balanced and energized, even when the season gets indulgent. Eating “normally” most of the time creates a steady foundation—so when those festive meals come around, you can enjoy them without guilt.

When you are at the holiday table, slow down and savor what’s in front of you. Mindful eating helps you stay in tune with your body’s cues, keeps you from feeling overly full, and lets you truly enjoy the moment. Forget strict rules or restriction—those tend to backfire. Instead, embrace the flavors you love while staying present and intentional.

You can also lean into holiday favorites that naturally support your health goals. Think baked apples with cinnamon, a small square of dark chocolate, or a light wine spritzer with a splash of cranberry. These options capture the spirit of the season while offering anti-inflammatory and antioxidant benefits—so you get the joy and the nourishment.

Specific Foods and Nutrients for the Holidays

Incorporating certain foods can support your health during end-of-the-year celebrations:

Cranberries: Rich in antioxidants and vitamin C, cranberries are a holiday staple. Add them to salads, side dishes, or homemade sauces for a festive addition (plus vitamin C and powerful anti-inflammatory antioxidants).
Cinnamon and Ginger: These spices are commonly used in holiday baking and drinks. They not only enhance flavor but also have both anti-inflammatory and digestive benefits. Add them to holiday beverages like tea or sprinkle over roasted vegetables.
Nuts (Walnuts, Almonds, Pecans): Heart healthy nuts are often found in holiday recipes and offer healthy fats, fiber, and protein. Use them as toppings for salads, roasted vegetables, or even as snacks between meals or before heading to a party. Find our for Your Heart here for more ideas.
Root Vegetables: Vegetables like carrots, parsnips, turnips, and beets are in season during winter. Roasting them can bring out their natural sweetness and provide a comforting, nutrient-rich side dish or base to a protein and grain bowl.
Sweet Potatoes: Rich in fiber and vitamin A, sweet potatoes can be used in many holiday dishes. Try roasting them with herbs or adding them to a holiday casserole.

Calming Botanicals for the Holidays

The holiday season can be stressful, but certain botanicals can help you stay calm and centered. Consider using botanical fragrances like peppermint and lavender in tea, in cooking, or even as oils.

Chamomile: Perfect for unwinding in the evening, chamomile tea can soothe the central nervous system and promote better sleep. Consider sipping a cup after dinner to help with digestion and relaxation.
Holy Basil (Tulsi): This adaptogenic herb helps regulate stress and is great for busy holiday schedules. Try it as a tea in the afternoon for a calming break between holiday preparations and tasks.
Lavender: Use lavender essential oil to create a calming atmosphere during hectic days. A few drops in a diffuser or on your pillow can help you relax after a long holiday event or party. If you cook with lavender, be sure you’re using one that’s safe for culinary use, specifically.
Peppermint: Peppermint tea or essential oil can help alleviate tension and improve digestion after a large holiday meal. It’s also refreshing and energizing without the caffeine.

Exercise as Stress Relief

Staying active during the cold winter months can be challenging, but finding creative ways to move is essential for both physical health and stress relief. While outdoor activities may be less accessible due to bad weather, indoor workouts offer a convenient and effective solution. Consider home gym tools like resistance bands, kettlebells, or a jump rope offer excellent options to get a full-body workout in small spaces (even if you don’t have an official ‘gym’ at home).

If the weather permits, consider bundling up and going for a winter walk. Walking outdoors, whether through a park or your neighborhood, can be a refreshing way to enjoy the season while getting some low-impact exercise. Winter activities like walking to see holiday lights or snowshoeing can also be fun alternatives to traditional fitness routines.

Don’t overlook the benefits of activities like yoga or stretching. These exercises not only help improve flexibility and strength, but they can also help reduce stress and improve mental clarity and promote a mind/body connection during a time when so many people feel disconnected. Whether you’re following a guided yoga class or simply spending a few minutes stretching at home, these movements can be incredibly beneficial for both your body and mind during the holiday season.

The holiday season doesn’t have to be a time of emotional overwhelm. By focusing on healthy, anti-inflammatory holiday foods, herbals, and activities that get the body moving, you can help manage the stress, anxiety, and emotional challenges that often accompany this time of the year.

Need more ideas about how to incorporate these strategies? Check out some of our favorite FoodTrients® resources:

References

Shattell M, Johnson A. Three simple mindfulness practices to manage holiday stress. Journal of Psychosocial Nursing and Mental Health Services. 2017 Dec 1;55(12):2-4.

Altunel MC, Çakır O, Akova O. The Relationships Between Social Support by the Colleagues, Work-Holiday Interference, Recovery Experience and Holiday Satisfaction. R. Efe, R. Penkova… & JG Berdenov (Eds.), Developments in Social Sciences. 2017:595-612.

Abdulan IM, Popescu G, Maștaleru A, Oancea A, Costache AD, Cojocaru DC, Cumpăt CM, Ciuntu BM, Rusu B, Leon MM. Winter holidays and their impact on eating behavior—A systematic review. Nutrients. 2023 Sep 28;15(19):4201.

Kadhim N, Amiot CE, Louis WR. The buffering role of social norms for unhealthy eating before, during, and after the Christmas holidays: A longitudinal study. Group Dynamics: Theory, Research, and Practice. 2023;27(2):133.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.