By Tiffany Pankow, MD, VP, chief of caregiver wellness and patient experience

For physicians and advanced practitioners, the holiday season presents a unique challenge: maintaining healthy eating habits while managing increased patient loads, irregular schedules and an abundance of holiday treats everywhere you turn. As medical professionals, we understand the science of nutrition, but implementing good habits during busy hours and holiday celebrations requires practical strategies. 

Understanding the holiday health challenge 

The combination of heightened work stress, holiday-related patient surge and seasonal festivities can create a perfect storm for poor nutritional choices. Studies show that healthcare workers are particularly vulnerable to stress-related eating during high-intensity periods, with irregular meal timing being a significant factor in dietary disruption. However, lessons from Blue Zones offer a solution: coming together around nutritious food. While stress can push us toward unhealthy choices, nourishing our bodies with whole foods helps us feel better and can actually combat that stress. The key is planning ahead and not doing it alone—sharing healthy meals with colleagues and friends makes good habits more sustainable.  

Practical strategies for the clinical setting

1. Connect with others to make the journey easier 

• Collaborate with family, friends or colleagues about health goals for the holidays. 
• Come together in clinic for a healthy potluck celebration. 
• Bring healthy snacks for yourself and to share with others. 
• Encourage others to prioritize healthy nutrition, and join them for a quick bite—even if it’s just for five minutes between cases.

2. Strategic meal planning 

• Quick breakfast options:  
  • Overnight oats (½ cup of oats, ½ cup of yogurt, 1 tablespoon of chia seeds) 
    • Try Carrot cake overnight oats; Strawberry-vanilla chia seed pudding; Instant pot quinoa breakfast bowls  
  • Pre-portioned smoothie packs with protein powder 
    • Try Vegan berry protein smoothie  
  • Batch-made egg cups with veggies (prep six to eight at once) 
• Portable lunch ideas:  
  • Mason jar salads (four to six cup jars, layered with dressing on the side to avoid sogginess) 
    • Try Chickpea caeser salad; Rainbow farro salad with tahini apple dressing  
  • Grain bowls with four to six ounces of protein and one cup vegetables 
    • Try Mediterranean grain bowl; Sesame buddha bowl  
  • Bento boxes (think adult Lunchables) with portioned proteins, vegetables and healthy fats 
• Smart snacking:  
  • Trail mix (¼ cup portions) in coat pockets 
    • Try Goji trail mix; Finger-lickin’ good snacks  
  • Single-serve nut butter packets with fruit 
  • Protein bars (aim for 10-15 grams protein, <10 grams sugar) 
    • Try Cranberry and peanut butter bars   

3. Managing break room temptations 

• Position yourself away from treat tables. 
• Be the change: Bring healthy alternatives to share. 
• Follow the “one small portion” rule for holiday treats. 
• Mindful choices: Take a five-minute pause before indulging. 

4. Time efficient nutrition 

• Before rounds: Five-minute protein-rich breakfast. 
• During shifts: Strategic meal replacement options. 
• Stay hydrated: Keep a 32 ounces water bottle at your workstation. 
• Try Herbal iced tea with fresh peaches; Ginger lemonade  

 
Maintaining balance during holiday events 

1. Professional gatherings 

• Pre-event strategy: Consume a protein-rich snack (15-20 grams protein). 
• Practice mindful eating during CME events and team gatherings. 
• Beverage choice: Sparkling water with lime as default. 

2. Personal celebrations 

• Make informed choices without being overly restrictive.  
• Between events, maintain regular eating patterns. 
• Prioritize seven to eight hours sleep for hunger regulation. 

 
Healthy alternatives to share 

• Quick party options:  
  • Spiced nuts (1 cup portions) 
  • Greek yogurt veggie dip  
    • Try White bean hummus  
  • Energy balls (1-inch diameter)  
    • Try No-bake cranberry nut energy bites; Lemon-kissed blondie bites  

The role of self-compassion and connection 

Remember, perfect adherence isn’t the goal. As healthcare professionals, we should model sustainable health behaviors rather than extreme restrictions. Allow yourself to enjoy meaningful holiday traditions while maintaining awareness of overall patterns. Connecting with your positive pack (family, friends and colleagues) around healthy nutrition can make the journey easier and more enjoyable.  

Key takeaways 

1. Plan ahead for busy clinical days. 
2. Keep healthy options easily accessible.  
3. Connect with your positive pack (family, friends and colleagues) around healthy nutrition. 
4. Practice mindful eating when time allows. 
5. Focus on sustainable habits. 
6. Use your medical knowledge to make informed choices. 
7. Prioritize regular meal timing and include others when possible. 

The holiday season doesn’t have to derail your nutrition goals. By implementing these strategies, you can maintain healthy eating habits while managing professional responsibilities and enjoying seasonal celebrations. Prioritizing self-care, including proper nutrition, is essential for providing the best patient care. Taking a few moments to connect with colleagues can lift your spirits and theirs. Most importantly, remember to be kind to yourself.  

This article is part of our ongoing caregiver wellness series, dedicated to supporting healthcare professionals in maintaining their own health while caring for others.