Dietitian Lucy Carey shares 10 simple ways to focus on building memories, instead of struggling with food pressures these holidays.

The holiday season can feel like a minefield when you’re trying so hard to reject diet culture and heal your relationship with food. Everywhere you look, there’s pressure to indulge or restrict, and there’s a little nagging voice in your head telling you that you need to justify your food choices.

It’s tempting to make up an excuse and simply miss out on holiday experiences, just so you don’t have to deal with the food and all the food talk! But you shouldn’t be missing out on joyful experiences! While I want you to battle it out with that little diet culture voice in your mind and continue to choose food that brings you joy and makes you feel good… I also think it’s helpful to have some activities planned that simply don’t revolve around food.

So, may I present to you, 10 ways to celebrate the holidays that have nothing to do with food:

Host a game night

Dust off Monopoly and Trivial Pursuit… Whether it’s board games, charades, or a holiday-themed trivia, game night is full of connection and joy without the focus being all on food. Just remember to keep it friendly as there are some of us who can get a wee bit too competitive (guilty!)

DIY nature decorations

Gather up flowers, driftwood, pinecones, whatever you can find and break out the gloppy glue! You can create wreaths, garlands, or table centerpieces to get into the holiday spirit, and kids will love showing off their masterpieces.

Neighborhood light walks

This is a great time of year to take an evening stroll through your neighbourhood to admire the lights and decorations. It’s a perfect way to enjoy the magic of the season without spending a cent.

Outdoor holiday photoshoot

Find a picturesque outdoor spot like a park, garden, or beach to snap festive photos with loved ones. Use fun props like Santa hats or homemade signs to add a personal touch. It can just be for fun (why not let some of the children take turns being photographers?) or you can turn the pics into greeting cards.

Create a gratitude chain

Paper chains are always a hit, but these ones have a little something extra. Take your strips of paper and have each family member write something they’re thankful for on them. Then link the strips together to form a decorative chain. Hang it in your home as a reminder of the all the positive vibes that make the holidays special.

Holiday scavenger hunt

Hide some festive items like a red bow, some ornaments, Santa hats and stars. You can keep the clues super simple for younger participants or add riddles for older ones. Depending on the weather this could be an indoor adventure or an outdoor one!

Summer star-gazing

As a child, I would always volunteer to shake the crumbs from the tablecloth outside. Partly so I could dance up and down with the cloth and partly so I could gaze out at the stars. If you’re in summertime, lay some blankets and cushions out in your yard for a peaceful evening of star-gazing. If you’re in winter, you might to bundle up a wee bit more and have some hot chocolates on hand, too!

Holiday movie marathon

Is it even Christmas if you don’t watch Love Actually, Die Hard and Home Alone? No further explanation necessary.

Create a holiday playlist

Whether you use it as a soundtrack for decorating, or you just want to belt out your fave carols, a holiday playlist has the power to get everyone in the festive mood. It’s amazing how much music can lift our spirits, so I especially encourage you to hit Play during those moments you struggle with negative self-talk and overwhelming food and body thoughts.

Have a no-phone day

Let’s face it – social media can be a blessing and a curse. If you’re finding it hard to deal with your feed, why not start a new tradition – a no-phone day. Unplug from technology and focus on quality time with loved ones. You could spend the day playing games, reading, making crafts, or just enjoying each other’s company without distractions.

Healing your relationship with food can be especially difficult during the holidays… But embracing activities that celebrate connection, creativity, and joy can reduce some of the pressure to make food the centerpiece of your celebrations.

Remember, you’re allowed to rewrite your holiday traditions in ways that align with your values and goals! And if you want some more tools to support you this season, download my free No-Diet Holiday Survival Guide.

Let this be the year you reclaim the holidays on your terms!