The holiday season can be stressful for anyone — and for those in eating disorder recovery, it can feel particularly challenging. With family gatherings, office parties, and festive foods everywhere, it’s easy to feel pressured to follow rules or restrict food.
The key to navigating the holidays is flexibility and self-compassion. A flexible food plan allows you to honor your body’s needs, enjoy meaningful meals, and participate in holiday traditions — all without guilt or rigid rules.
In this guide, we’ll share strategies to help you create a flexible holiday food plan, including planning, coping strategies, and ways to stay grounded during social events.
why a flexible food plan matters
Rigid rules around food can increase anxiety, reinforce disordered eating patterns, and make social situations feel unsafe. A flexible approach, on the other hand:
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Reduces stress by allowing room for variety and spontaneity
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Supports recovery by normalizing all foods, including holiday treats
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Encourages body trust — helping you notice hunger, fullness, and satisfaction
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Maintains social connection by reducing food-related conflict at gatherings
steps to create your flexible holiday food plan
1. reflect on your needs and boundaries
Before diving into meals, ask yourself:
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What foods or situations feel most triggering?
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Which traditions bring joy and connection?
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Are there social dynamics that may cause stress (e.g., comments about food or weight)?
Knowing your boundaries allows you to plan ahead and set realistic intentions.
2. plan meals around nourishment, not restriction
As you develop your food plan, think about:
3. use mindful and intuitive eating practices
Experimenting with mindful eating can help you enjoy the moment without judgment:
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Try eating with no distractions for a meal or snack per day. Notice how this experience compares to others.
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Take note of different textures and flavors in the food. Maybe try out a sensory experiment!
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Check in on your hunger and fullness levels in the meals. Using the hunger/fullness scale, see how you're feeling before, during and after a meal. Try using this just as data or information, no judgement attached.
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Remember, we are not going to get it "just right" every time. That's part of a normal human experience! Practice giving yourself compassion and taking this information about how you're feeling into your next meal or snack. What was helpful? What would you want to adjust for next time?
4. plan for challenging social situations
Holidays often involve external pressure. Strategies to stay grounded:
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Bring a dish you enjoy to ensure there’s at least one food you feel safe eating. Make a list with your dietitian of what makes sense for you!
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Use pre-planned responses for diet-talk comments (“Thanks, I’m enjoying my food”)
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Step away briefly if social anxiety rises — deep breaths or a short walk can help
5. embrace flexibility over perfection
Remember, your holiday food plan isn’t about perfection — it’s about honoring your needs and presence. Some tips:
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Try to approach deviations from your food plan with curiosity versus judgement. What happened? Was I acting in a recovery oriented way? What would I change for next time to feel more aligned with my values and goals?
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Reflect on what felt nourishing physically and emotionally
additional thoughts for a grounded holiday season
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Hydrate and move your body in enjoyable ways — not as punishment
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Focus on connection, not just food — enjoy conversation, traditions, and rituals
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Check in with yourself regularly — body cues, emotions, and comfort
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Reach out for support — friends, therapists, or your dietitian team if challenges arise
how nourishrx can support you
Creating a flexible food plan for the holiday season empowers you to enjoy meals, stay grounded, and maintain recovery momentum. By reflecting on needs, planning meals around nourishment, and practicing self-compassion, you can navigate the holidays with more ease and joy.
Remember: the goal isn’t to follow a rigid plan, but to cultivate trust in yourself and your body — even during the busiest season of the year.
If you or a loved one are navigating the holidays while in eating disorder recovery, our team of specialized dietitians can help you create a personalized, flexible food plan. Contact us today to schedule a consultation and stay grounded this holiday season.
A Registered Dietitian with over 15 years of experience in the treatment of eating disorders, Ryann Hilton is a passionate advocate for helping individuals heal their relationships with food. She holds a degree in Nutrition & Dietetics from Simmons University and is a Certified Eating Disorder Specialist-Consultant (CEDS-C) through the International Association of Eating Disorders Professionals (IAEDP). She is deeply committed to using evidence-based approaches to offer practical support that reduces overwhelm and fosters long-term healing.
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