Holiday Eating Made Simple: Embrace the 80/20 Rule for Clean Eating and Balance

The holidays are a time for indulgence — we gather around the table with loved ones, enjoying rich, flavorful meals, and enjoying more than our fair share of delicious home-made desserts. 

One of the biggest parts of our holiday preparations is the menu. We carefully plan the main course, side dishes, and desserts. We have days dedicated to grocery shopping and cooking, and we spend hours crafting the perfect spread. There are the special dishes we use passed down from our grandparents and the worn pages of the family recipe book that we refer to as we saute and stir and bake. But while these meals are undeniably festive and delicious, they can also be a bit heavy on the rich, processed ingredients that leave us feeling sluggish or guilty afterward.

What if we could find a way to still honor the traditions and flavors of the season, while making room for healthier, more wholesome food options? By rethinking some of the classic dishes and focusing on clean ingredients, we can strike a balance between enjoying the holiday favorites we love and sticking to our wellness goals. This is where the 80/20 rule comes in—an approach that allows us to enjoy the holiday treats in moderation, while focusing the majority of our meals on nutritious, whole foods.
If you haven’t heard of it before, the 80/20 rule is a simple but effective approach to maintaining balance in your diet. The idea is that 80% of your food choices should come from wholesome, nutrient-dense foods—fruits, vegetables, lean proteins, whole grains, and healthy fats—while the remaining 20% can be reserved for indulgences, like those festive holiday treats or a glass of wine. It’s not about restriction, but about making conscious choices that nourish your body, while still allowing room to enjoy the pleasures of the season without guilt.

After all, life is short, so completely saying “NO!” to every little treat is just unnecessary. But, as I just said, life is short, so we should also nourish our bodies to ensure that we can make the most of life in a healthy way. 

So, let’s say one of your favorite holiday treats is a thick slice of pumpkin pie or a lovely piece of rum cake. Guess what? If you balance out your meal beforehand with plenty of nourishing foods, then you can have your treat guilt free! 

Make sure that for dinner, you eat plenty of seasonal vegetables, nice lean proteins, and some wholesome fruits. After dinner, have a warming cup of peppermint or ginger tea to help with digestion. Listen to your body. You’re probably pretty full at this point, right? I know we all joke about there being a second stomach for dessert, but in reality, we only have the one stomach, so when you head into the kitchen for your treat, make sure to take a smaller portion so you don’t overburden your gut and savor the fact that you’ve nourished your body and now you’re treating it, too!

Another helpful approach when it comes to using the 80/20 method is mindfulness. Mindfulness is an amazing practice that many people in this fast-paced world simply have no time for, but it’s crucial for developing healthy habits and ensuring that our bodies and minds stay healthy. To practice mindfulness when it comes to eating, the key is to move slowly. Yes, the turkey, stuffing, and mashed potato smells have been tormenting you all afternoon, but what good does it do to rush through everything and scarf it  down before you have time to realize what you’re eating?

Take a bite of whatever it is you’re eating and slowly think about what you’re eating. Make note of what you’re tasting, what you’re feeling, and how good it is. Savor each and every bite in this way. If you’re having trouble slowing down, try counting to 20 after each bite. Be present with your food. Listen to your body and notice how it reacts as you eat. When you rush through a meal, you don’t have time to notice your body’s signals. Slowing down in a mindful way can help you be more in tune with your food and your body.

Take a moment to take stock of your menu before a gathering. Do you have enough nourishing dishes, like proteins and vegetables, or are they mostly starches and carbohydrates? If you don’t have any whole foods available, then your body won’t get the nutrition it needs and you’ll be filling up on unnecessary, empty calories! Make sure that you’re conscious in providing yourself and your loved ones with a variety of good, wholesome foods to fill the plate with.

There are also changes you can make within your pantry to assist in the availability of whole, nourishing foods during the holidays. Try swapping your white flour for some whole grains or almond flour. Reduce the amount of sugar you add to your baked goods, or even substitute with fresh honey, cinnamon, or pure maple syrup. You don’t have to make sure everything is 100% whole or healthy, but small changes over time can reap major benefits.

You can enjoy all the treats and goodies of the holiday season while also honoring your health and well being by following this simple 80/20 rule. When you prioritize ensuring that you have access to whole, nourishing foods, you’ll not only feel your best physically, but experience the joy of balance and wellness.