Fueling Your Holiday Shopping Season

Written By Becky Lynn

By: Audrey Miller MS, RD/LD

The holiday season is officially here and with it comes long shopping days, packed schedules, and countless tempting treats around every corner! Between gift lists, travel plans, and festive events, it’s easy to let healthy eating slide. But a little preparation can keep your energy (and your mood) steady through the busiest time of year. Don’t let your wellness goals take a holiday! Here are some simple and satisfying ways to stay fueled and balanced!

1. Pack Smart Snacks

When hunger strikes, it’s easy to make impulsive food choices—especially when you’re surrounded by drive-thrus and complimentary holiday sweets. Having non-perishable, nutrient-dense snacks on-hand helps you skip the sugar crash and stay on track.

Great grab-and-go options include:

  • Nuts and seeds: Almonds, walnuts, pistachios, sunflower seeds, or pumpkin seeds.

  • Dried or Freeze-dried fruit: Choose unsweetened varieties like apricots, cranberries, or raisins (pair with nuts for balance!).

  • Whole-grain snacks: Whole-grain crackers, popcorn, or oat-based snack bites

  • Bars: Look for those with minimal added sugar and at least 3g of fiber

  • Protein choices: Single-serve tuna packs, roasted chickpeas, edamame or jerky

RD Tip: Keep a small “snack kit” in your bag or car with shelf-stable favorites. You’ll save time, money, and unnecessary calories from impulse buys at the checkout counter.

As pictured, I love the small Stasher ‘Pocket Bags’ for snacks on-the-go!

2. Choose Wisely when Dining-Out

If you’re refueling mid-shopping spree, look for meals that provide protein, fiber, and color (hello, veggies!).

Better choices include:

  • Grilled chicken on salad with olive oil or light vinaigrette dressing

  • Burrito bowl with beans, rice, and veggies

  • Turkey or veggie wrap on whole grain or lettuce wrap

  • Soup and half-sandwich combo on whole-grain bread

RD Tip: Ask for dressing and sauces on the side—they often pack more calories than you think.

3. Hydrate Throughout the Day

Dehydration can feel like hunger, leading to extra snacks or sugary drinks you didn’t plan for. Keep a reusable water bottle with you, while you shop, and aim for 8–10 cups of water daily. Add lemon, cucumber, or mint for a flavor boost without added sugar.

4. Make Coffee Stops Work for You

A coffee break can quickly turn into a dessert if you’re not careful. Choose smarter sips:

  • Lattes with nonfat milk, almond, or soy milk

  • Skip whipped cream and flavored syrups (or ask for half pumps)

  • Pair your drink with a protein-rich bite, like oatmeal or an egg white bite, instead of pastries.

5. Plan Ahead for Post-Shopping Meals

After a full day of errands, it’s tempting to grab fast food on the way home. Avoid the drive-thru trap by keeping easy, ready-to-eat options stocked at home:

  • Rotisserie chicken with bagged salad

  • Veggie omelet with whole grain toast

  • Frozen shrimp stir-fry or veggie bowls

  • Pre-made soup with whole-grain crackers on the side

RD Tip: Start a crockpot meal before leaving the house!

This Season, Give Yourself the Gift of Balance

Healthy choices don’t have to be complicated or time-consuming, just intentional. A little planning helps you feel your best, keep energy levels stable, and truly enjoy the season.

I’m here to support your wellness goals through every busy season! For personalized nutrition strategies or meal ideas tailored to your lifestyle, we can create a plan, together. One that fits you so you can stay nourished, confident, and balanced all holiday long! To schedule online click here, or email me at audrey@evoramed.com.

Becky Lynn
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The Ins and Outs of Nutrition: How to Have a Healthier Relationship with Food