Nourishing Through the Holidays

Simple Habits for Energy, Immunity, and Mood

November is a month of transition. The air turns crisp, the days grow shorter, and calendars fill with school events, travel plans, and preparations for the holidays ahead. With so much going on, it’s easy to skip meals, rely on convenience foods, or tell ourselves we’ll “get back on track” in January. But the truth is that the way we care for our bodies right now shapes how we feel throughout the entire holiday season.

When you focus on steady, nourishing habits in November, you build resilience that carries you through busy weeks with better energy, improved sleep, and a stronger immune system. Here are a few practical ways to stay grounded in your health goals while still enjoying all the warmth and celebration this time of year brings.

Make protein and produce your foundation.

Protein and colorful fruits and vegetables are the building blocks of steady energy and immune support. Start each meal with a protein source such as eggs, Greek yogurt, beans, or lean meats, and fill half your plate with vegetables or fruit. These foods provide nutrients that help you stay full longer, balance blood sugar, and keep cravings in check.

If your mornings are rushed, try overnight oats with Greek yogurt and berries, or a quick veggie omelet. For lunch and dinner, think simple: roasted vegetables with chicken, a hearty chili, or a grain bowl with beans and colorful toppings.

Keep an eye on vitamin D.

As sunlight fades, vitamin D production naturally drops. Low levels can affect mood and immune function. Include foods such as salmon, tuna, eggs, and fortified milk or plant-based beverages. Many people benefit from a vitamin D supplement during late fall and winter; check with your healthcare provider or a Registered Dietitian to see what’s right for you.

Hydrate even when it’s cold.

When temperatures drop, it’s easy to forget about hydration, but your body still needs plenty of fluids to stay energized and support digestion. Keep a water bottle nearby or sip on warm herbal teas throughout the day. Broth-based soups and bone broth are also great ways to add both fluids and nutrients.

If you’re craving something cozy, try this easy No-Added-Sugar Mint Hot Cocoa:
Brew mint tea in 8 ounces of water or milk, then stir in 1 tablespoon of unsweetened cocoa powder. That’s it! You’ll get a chocolatey flavor with a refreshing hint of mint, no added sugar required.

Warm drinks like this count toward your fluid intake, and they make it easier to stay hydrated when cold water doesn’t sound appealing.

Move your body in gentle ways.

Movement doesn’t have to be intense to be effective. A short walk after dinner, a few minutes of stretching, or your favorite YMCA class can lift your energy and ease stress. Physical activity also supports better sleep and digestion.

Give yourself grace.

Nutrition during the holidays is not about perfection. Some days will include rich meals or extra treats, and that’s part of the pleasure of the season. The goal is balance, not restriction. When you nourish your body consistently and move regularly, it becomes easier to enjoy those special moments without guilt.

This November, lean into small, steady habits that support your energy and well-being. A little planning and a little self-kindness go a long way, and they can help you enter the holidays feeling grounded and ready to enjoy the moments that matter.