November Nutrition: Build Your Holiday Armour

Healthy Habits to Tackle Holiday Temptations

Happy November!

The weather is starting to cool down. We have already seen a few snowfalls, some early snowflakes, and the evenings are getting darker much earlier. With all of that comes a new season filled with mood fluctuations, changes in routine, and of course, holiday temptations everywhere you turn.

From Halloween leftovers, office treat trays, winter holiday parties, baking exchanges, vacation buffets, and weekend gatherings, this season can feel like a perfect storm for losing momentum with your health goals.

This month’s newsletter is all about getting ahead of the holidays, building a supportive food environment, and implementing my top 10 habits that set your body up for success; so you feel your best, minimize environmental triggers, and enter December with a plan rather than waiting for January to begin again.

First: A Quick Self-Assessment

Are there aspects of your food environment that may be making healthy choices harder?

Answer yes or no to the following:

1. Does your office frequently have treats circulating (chocolates, pastries, desk drops, shared snacks)?

2. Is your home currently stocked with discounted Halloween candies or holiday baking ingredients?

3. Do you have upcoming holiday parties, work gatherings, or family events already booked through November or December?

4. Are you hosting any events that involve large buffets or potluck-style meals?

5. Are you travelling in the next 6–8 weeks where hotel breakfasts, buffets, or airport food will be hard to plan around?

If you said “yes” to any of these, it may be helpful to build some supportive “armour” around your habits over the next 4–6 weeks.

Let’s begin with the strategies.

1. Establish an Ideal Eating Schedule

Eating consistently is one of the most powerful ways to regulate appetite, reduce cravings, and stabilize energy levels. Many people unintentionally undereat earlier in the day, which leads to cravings, overeating, and frustration later.

Aim to:

• Eat within 1-2 hours of waking

• Eat every 2-3 hours afterwards (meals + snacks)

• Avoid long gaps over 4 hours

• Set alarms or calendar reminders (this works extremely well for busy schedules)

Why this works:

• Helps regulate hunger hormones

• Minimizes evening snacking and cravings

• Makes portion control easier

• Helps you follow the plate method naturally

• Keeps blood sugar more stable

• Supports mood, focus, and energy throughout the day

2. Build Balanced Plates to Guide Your Meals

Use the Plate Method portion guide to design your meals and snacks.

Half your plate: Vegetables or fruit

• Aim for 1-2 cups per meal or snack

• Raw, cooked, fresh, or frozen all count

One-quarter plate: Protein

Use a mix of lean animal proteins and plant-based proteins

Animal proteins (approximate protein per serving):

• 75 g cooked chicken breast (size of your palm): ~20–25 g protein

• 75 g salmon, trout, cod: ~18–22 g

• 2 eggs: ~12 g

• ¾ cup kefir or light Greek yogurt: ~15–18 g

• 50 g light cheese: ~12 g

Plant proteins:

• ¾ cup lentils or beans: ~12–15 g

• 150 g extra-firm tofu: ~15 g

• ½ cup edamame: ~9–10 g

• 3 tbsp hemp hearts: ~10 g

• 2 tbsp peanut butter powder: ~8–10 g

One-quarter plate: Starches

A single starch portion should provide ~150 calories or about ½ cup cooked, which is roughly one fistful.

Examples include: quinoa, brown rice, whole grain pasta, potatoes, sweet potatoes, whole grain bread, oats.

3. Prioritize Protein at Every Eating Time

Let’s make protein the star of the show on our plates. It increases satiety, helps build and maintain muscle, stabilizes blood sugars, and reduces cravings.

Consider this: Imagine eating five chicken breasts versus a large bag of popcorn. One leaves you satisfied for hours. The other leaves you hungry shortly after. Protein has real staying power.

Aim for five servings of protein daily; meaning protein at all meals and snacks.

High-protein meal ideas (plate method friendly):

• Grilled chicken breast with roasted vegetables + ½ cup brown rice

• Salmon with asparagus + sweet potato cubes 

• Tofu stir-fry with mixed vegetables + quinoa

• Turkey chili with beans + side salad

• Omelette with cottage cheese, spinach + whole-grain wrap 

High-protein snack ideas:

• Greek yogurt + fruit

• Hummus + raw vegetables

• Cottage cheese + berries

• Edamame + cashews 

• Hard-boiled eggs + cherry tomatoes

• Protein smoothie with kefir

• Tuna + seedy crackers 

• Almonds + sliced apples

4. Hydration: The Most Overlooked Strategy

We often mistake thirst for hunger; and dehydration can impact mood, energy, digestion, and appetite.

Goal: 8-12 cups of water daily.

Strategies:

• Buy a new water bottle you love and keep it visible

• Set alarms or use a water tracking app

• Drink two cups before each meal and one cup before snacks

• Check your morning urine colour; aim for pale yellow

• Keep a glass beside your bed and drink as soon as you wake

5. Shift Your Mindset: Less About “Less,” More About “More”

Instead of focusing on what you should avoid, ask yourself: What do I need more of?

Example: You see a chocolate box at work. Instead of trying to resist, build a balanced moment:

• A small chocolate

• A handful of almonds

• A serving of berries

This helps prevent the all-or-nothing cycle and keeps you satisfied. 

6. Build Holiday Menu Swaps

Here are some easy holiday swaps to lighten traditional meals without sacrificing tradition:

1. Mashed potatoes → cauliflower-potato mash

2. Fried latkes → oven-baked latkes

3. Sour cream → 0% Greek yogurt

4. Eggnog → light eggnog diluted with milk

5. Sausage stuffing → turkey sausage + extra vegetables

6. Butter-heavy gravy → homemade low-sodium broth + thickened with flour

7. Heavy cheese platters → add fruit and nuts to balance the plate

8. White rolls → whole grain dinner rolls with flour & greek yogurt

9. Regular hot chocolate → cocoa + warm milk + cinnamon

10. Chocolate bark → dark chocolate + nuts + dried fruit (portion controlled)

7. Meal Prep: A Proven Strategy

Meal prepping builds routine, confidence, and predictability; especially when your environment becomes more challenging.

Stats: Research shows that individuals who meal prep:

• Eat more vegetables and protein

• Experience less stress or “menu fatigue” around mealtimes

• Consume fewer ultra-processed foods

• Make healthier choices throughout the week, including less structured weekends

Your plan:

• Pick Sunday. Schedule it like a medical appointment

• Choose 2-3 recipes

• Batch cook

• Package leftovers

• Set yourself up for easy grab-and-go meals

8. Label Reading: Simple Targets to Upgrade Your Groceries

Choose packaged foods that contain:

• More than 5 g protein per serving

• More than 4 g fibre per serving 

• Less than 8 g sugar per serving

Applying these three rules instantly upgrades your crackers, granola bars, breads, cereals, pastas, yogurts, and snacks into more nourishing, higher-quality options.

9. Let’s Move Every 20–30 Minutes

According to Diabetes Canada, breaking up sitting time every 20–30 minutes with 10 minutes of light movement significantly improves blood sugar control, reduces cardiometabolic risk, and contributes to your daily step goal.

Sitting for long periods increases the risk of all-cause mortality; even in people who exercise regularly.

Aim for:

• Getting up every 20–30 minutes

• Accumulating 8,000–10,000 steps daily

• Stretching, walking, tidying, or climbing stairs

Small actions add up in profound ways.

10. Track Your Progress

Studies show that as little as 12 weeks of tracking (food, activity, mood, hunger, steps) creates long-lasting behaviour change.

Tracking increases awareness, accountability, and consistency. It also highlights patterns you may otherwise miss.

Use a notebook, app, printed journal, or even the Notes section on your phone.

Bonus: Quick Assembly Items

Healthy eating does not always have to involve cooking. Stock your kitchen with quick proteins that require no prep. These make meal building simple and realistic.

• Rotisserie chicken

• Pre-made chicken burgers

• Pre-made meatballs

• Canned tuna or salmon

• Smoked salmon

• Cottage cheese

• Kefir

• Light Greek yogurt

• Hummus

• Edamame beans

• Extra-firm tofu

• Peanut butter powder

• Pre-made hard-boiled eggs

And that’s a wrap; 10 simple strategies that can make a real difference. Even starting with just one or two can have a big impact over time.

Thank you for following along! Feel free to share this newsletter with anyone who might benefit. Remember, there’s no need to wait until the New Year, your health goals can start today. Skip the “last meal” mentality and focus on one empowering step at a time.

Here’s to making this our healthiest holiday season yet!

xoxo Alissa Steinberg RD CDE MHSc