🎄Smart Holiday Eating: A Twin Cities Nutritionist’s Guide to Staying Healthy This Season

Priyanka, RD
Dec 9, 2025
2 min read

The holiday season in the Twin Cities is full of cozy dinners, festive gatherings, and of course — lots of delicious food. From Minneapolis to St. Paul, December brings everything from family potlucks to office parties (and maybe a little too much eggnog).

But while the holidays are meant to be joyful, many people across the Twin Cities find that this time of year also brings:

Digestive discomfort
Sugar cravings
Weight fluctuations
Stress eating
Alcohol overload
Trouble staying on track with health goals

As a local Twin Cities nutritionist, I work with clients every year to help them enjoy the holidays without sacrificing gut health, energy, or overall wellness. Here’s your go-to guide for eating well, feeling good, and staying balanced this holiday season — Minnesota-style.

1. Start With a “Fuel First” Mindset

Skipping meals before a holiday party is common, but it often backfires.

Instead, eat a balanced, fiber-rich snack before you head out such as:

A high-fiber apple + handful of seeds
Hummus with veggies
Greek yogurt with berries
A protein smoothie

This stabilizes blood sugar, reduces overeating, and supports gut health — especially important during Minnesota’s long winter.

2. Go for the “Minnesota Nice Plate Method”

At holiday buffets across Minneapolis and St. Paul, aim for the following:

½ vegetables or fruit (think salads, roasted Brussels sprouts, green beans)
¼ lean protein (turkey, salmon, lentils)
¼ starch (potatoes, wild rice, stuffing)

This approach keeps you full, grounded, and satisfied without feeling deprived.

3. Be Strategic With Holiday Treats

Whether it’s lefse, cookies, or hot cocoa, treats are part of the season.Instead of cutting them out, try one of these approaches:

Choose your top 1–2 favorites, then skip the rest.
Eat sweets after a balanced meal to reduce blood sugar spikes.
Split desserts — a very Minnesota-nice move.

4. Gut-Friendly Choices for Holiday Parties

Holiday foods can be rough on the digestive system. If you deal with bloating, reflux, SIBO, or gut sensitivities, try adding:

Fermented foods (sauerkraut, pickles, kombucha)
Ginger tea
High-fiber vegetables
Lemon water before meals

Many Twin Cities clients find that these simple additions make celebrations far more comfortable.

5. Enjoy the Season — Without Perfection

Holiday eating is not about restriction — it’s about balance. A few days of treats won’t ruin your health goals. What matters most is your overall habits from November to January.

As a Twin Cities dietitian, I always remind clients:You can enjoy holiday food and still feel your best.

Looking for Support With Holiday Eating or Gut Health?

If you’re in Minneapolis, St. Paul, or anywhere in the Twin Cities metro, personalized nutrition guidance can help you stay consistent, confident, and healthy — not just during the holidays, but year-round.

Twin Cities Nutrition & Gut Health Support — Telehealth Available! We help clients with: