Simple Ways to Eat Smart During the Holidays — Without Guilt or Restriction – BlackDoctor.org

As the holiday season rolls in, so do the casseroles, pies, and plates piled high with love — and calories. For many of us, the holidays are a time of joy, family, and food traditions that connect us to our roots. But they can also bring a mix of guilt and overindulgence, especially when health goals are put on pause “until January.”

Dr. Oyinkansola Awodiya, a board-certified internal medicine physician and founder of Ohonay Health, is on a mission to change that mindset. Through her work in culinary and functional medicine, she helps people — especially busy professionals and communities of color — understand how to eat with intention, not restriction.

“It’s important to prepare earlier before the holidays to really understand, like, ‘Okay, what are my goals? What are my goals for the holidays? How do I keep myself on track during this time to make sure that I am not falling completely off?’ A lot of people do it for the New Year. They’re like, ‘Okay, well, the New Year is coming up. I’ll wait for January 1st to start over.’ But you don’t really have to start over. You can implement strategies that will keep you consistent,” Dr. Awodiya tells BlackDoctor.

Here’s how:

1. Plan Ahead for the Season

From Halloween candy to Thanksgiving leftovers and Christmas potlucks, the season can feel like one long food marathon. Dr. Awodiya encourages people not to restrict themselves, but to be strategic.

“A lot of times people aren’t on a regimen. They’re just eating whatever… Even if you don’t meal prep, you should have an idea. You should already start planning a healthy lifestyle now, so you’re not totally thrown off during the holiday season,” she adds.

One of her go-to strategies? Prioritize protein in the morning, which helps stabilize your blood sugar, drink alot of water and limit your sugar intake throughout the day.

“When the holidays come, do a schedule…So, when you plan that ahead of time, you know, ‘Okay, on the other days, what should I be focused on? I should be focused on fiber, which is a lot of vegetables. I’ll be focused on my fruit intake,’  because you know for the next couple of days, you probably won’t be eating as much of those,” Dr. Awodiya advises.

2. Eat Smart, Not Strict

For many, holiday eating brings guilt — especially in communities where food is an expression of love. From Grandma’s mac and cheese to Auntie’s sweet potato pie, these dishes carry cultural meaning. Dr. Awodiya emphasizes that the goal isn’t to eliminate them, but to enjoy them mindfully.

One of her favorite tips is to pay attention to food orders.

“If you have a plate of food, eat the protein and veggies first,” she says. “Protein does not digest as fast as eating your carbs first. Because it doesn’t digest as fast, you’re going to get fuller faster if you eat this way, and you won’t be able to eat the rest of the stuff for your meal. Versus if you eat the carbs first, the carbs will digest faster, and you’re going to feel hungrier, even though you just ate a lot of food. You’re going to end up finishing all your food.”

She also encourages moderation rather than avoidance.

When people label foods as ‘good’ or ‘bad,’ they create a toxic relationship with food,  Dr. Awodiya explains. You don’t have to ban your favorite dessert. You can have a small piece, enjoy it, and move on. That’s how you build a healthy balance.

3. Try Healthy Holiday Swaps

While tradition is important, Dr. Awodiya believes in small tweaks that can make big differences without compromising flavor.

Instead of deep-frying the turkey, bake or roast it. For sweet potatoes, she recommends cutting down on brown sugar or skipping the marshmallows altogether. 

“Sweet potatoes are already naturally sweet,” she says. “You don’t need to add so much sugar on top.”

For sides like green beans, skip the bacon and cook them fresh with herbs and a little salt and pepper. Sometimes simple is healthier — and still delicious.

4. Plan For Busy Schedules

As a traveling physician, Dr. Awodiya knows firsthand how easy it is to let nutrition slide during hectic times. 

“A lot of times, as busy professionals, we put our health on the back burner, so we try to get everything done,” she notes. “We even go on a holiday without really eating. We’ve probably had something small in the morning, skipping meals without even being aware, just getting really busy and occupied with our work, not really thinking about, What does my body need?’”

But those habits backfire. 

“The food that you eat is going to fuel your body. It’s going to give you that energy to do the things that you need to do and actually make you more productive. Because when you have that energy, you’re more likely to be productive, you’re more likely to feel less afternoon crashes, you’re more likely to just get so many things [done] throughout the day,” she adds.

Her advice: be intentional and mindful. Schedule meals like meetings, and if possible, work with a wellness coach or accountability partner to stay consistent. 

“I tell people all the time, the best time to prioritize your health is when it’s busy,” Dr. Awodiya notes.

5. Use Food as Medicine

Through her background in culinary and functional medicine, Dr. Awodiya also teaches patients to see food not just as fuel, but as healing.

Even if you don’t have a diagnosis yet, food can treat your burnout, your fatigue, your stress. 

“When you start to feed your body the right type of nutrients, you can actually calm a lot of the inflammation in your body. Your body is not as inflamed, so it’s not as tired, you’re not as fatigued, you’re not as stressed constantly, and you’re not going to be as burnt out because you’re not as stressed all the time,” Dr. Awodiya says.

She continues, “When you’re using food as medicine, to treat your everyday symptom of how you feel, eating towards your goal—like, ‘I need energy today, I need energy to carry out my business’—whatever it is, you eat towards that. And ultimately, because you’re decreasing inflammation in your body, you’re decreasing disease.”

That’s especially relevant in the Black community, where conditions like diabetes and hypertension remain disproportionately high. Dr. Awodiya has seen this firsthand while working across the country — from Oklahoma to Houston — where food deserts and limited access to healthy options have left many communities struggling.

Eighty percent of diseases can be prevented through lifestyle changes, she says. We just have to start earlier and make wellness education more accessible.

6. Be Mindful During Stressful Times

The holidays can also bring emotional eating — reaching for sweets or fast food to cope with stress. Dr. Awodiya encourages slowing down before reacting.

“A lot of times when we’re stressed out, there’s a disconnect in our body. There’s something going on in our body, and we want to get rid of the pain. We don’t like the stress, we want to feel good faster, and it’s easy to grab that candy bar…it’s easy to run to McDonald’s and eat it to make yourself feel better. But what people don’t realize is that the stress doesn’t go away—those foods are just masking what’s going on,” she explains.

Mindful choices, on the other hand, help heal both body and mind.

“It’s slowing down and saying, ‘Okay, I’m feeling stressed out. I’m overwhelmed,” Dr. Awodiya shares.

She advises slowing down for five to ten minutes and asking yourself, ‘What does my body need right now?’ ‘I’m stressed out, my body’s inflamed.’ ‘What does my body need now? What is going to heal me?’ Because when you are stressed, cortisol is high, your hormones are all over the place. 

“Always ask that question. Because if you don’t ask that question, you’re just going to jump into the next thing that’s going to make your body feel good…The stress is not fixed,” she adds.

7. If You Slip, Give Yourself Grace

Dr. Awodiya’s final message is simple: be kind to yourself.

“If you ate the cake… wake up the next day, eat a salad. Eat some protein. Eat some broccoli. Give your body something that’s going to heal your body the next day if you do eat like that. And give yourself another opportunity to put the right food in your body, to move your body, to be your healthiest, to feel your greatest. And that’s pretty much it,” she says.

She encourages finding joy in healthy habits — walking after dinner, cooking at home with loved ones, or trying new recipes that blend culture and nutrition.

“Just give yourself grace during this time period to allow your body to transition through the holidays. Make sure to stay active. Exercise three to four times a week,” Dr. Awodiya concludes.

RELATED: 4 Ways To Boost Your Metabolism & Prevent Weight Gain During The Holidays

Dr. Awodiya’s Smart Eating Resources

If you’re ready to make practical, healthier choices this season, here are a few of Dr. Awodiya’s favorite resources and grocery shopping tips:

• Use food label scanning apps. Try tools like Yuka or EWG’s Food Scores to scan barcodes and instantly see how healthy your food choices really are — from additives to sugar content.
• Read ingredient lists carefully. If sugar or high-fructose corn syrup is one of the first ingredients, put it back. Look for products lower in added sugars and saturated fats.
• Go for real, not just “pretty packaging.” Just because something says “high protein” or “all natural” doesn’t make it healthy. Always flip the box and read the label.
• Educate yourself consistently. Nutrition isn’t one-time learning. Follow credible wellness experts or work with a health coach who can help you understand what works best for your body.
• Plan for access. If you live in a food desert or have limited grocery options, make the most of frozen vegetables and fruits — they’re often just as nutritious and last longer.
• Seek accountability. Working with a coach or wellness partner keeps you consistent, Dr. Awodiya says. Health is a team effort.