5 Tips for Navigating Alcohol During the Holidays (Without Derailing Your Health Goals)

The holidays are here, and if you're anything like me, you know this season comes with good cheer, great food, and, foThe holidays are here, and if you're anything like me, you know this season comes with good cheer, great food, and plenty of opportunities to raise a glass. As someone born and raised in Wisconsin (a state that proudly wears its reputation as a "drinking state"), I get it—alcohol is a big part of holiday celebrations. Between the bubbly Prosecco, festive cocktails, and spiked eggnog, it’s easy to overdo it.

But here’s the deal—you can enjoy the holidays and still stay on track with your health goals. I remind my patients of this every year because balance doesn’t mean giving up the fun. At Metabolic RDs, we focus on practical, sustainable strategies that help you enjoy the season without sacrificing your metabolism, energy, or overall well-being.

Here are my 5 tips to navigate alcohol during the holidays while feeling your best.

1. Alternate Alcohol with Water

The golden rule: for every alcoholic beverage, sip a glass of water. Not only does this keep you hydrated, but it also slows your pace, helps you drink less overall, and reduces the chance of waking up with a headache.

This simple trick keeps you feeling better during the party and the morning after—trust me!

2. Choose Smarter, Lower-Sugar Drinks

Some holiday favorites pack a surprising punch of sugar and calories. If you’re trying to make a smarter choice, opt for these lighter options:

• Dry wines (red, white, or sparkling)
• Vodka or tequila with soda water and fresh lime
• Light beer or low-sugar hard seltzers

Skip the sugary mixers like soda, juice, or syrups—they spike your blood sugar and can leave you craving snacks later.

3. Eat Before You Drink

Drinking on an empty stomach can hit you harder and cause blood sugar crashes. Have a balanced meal with proteinand fiber before heading out. Think grilled chicken, roasted veggies, or a handful of nuts and seeds.

This strategy slows alcohol absorption, keeps your blood sugar stable, and helps you avoid those midnight snack cravings later.

4. Set a Limit (and Stick to It)

Decide how many drinks you’ll have before the party starts, and stick to it. For most women, 1 drink per day is ideal, while men can aim for 1-2.

The key here is intention. A mindful approach to drinking helps you enjoy the moment without waking up with regrets.

5. Move Your Body (Before or After)

If you know you’ll be enjoying a few drinks, plan some movement into your day—even 20 minutes of walking, stretching, or a light workout. Movement supports your metabolism, boosts circulation, and helps you feel better overall.

Bonus: A little fresh air after a party can work wonders, too!

Bonus: Festive Drink Swaps

Want to feel festive without overdoing it? Try these healthier drink ideas:

• Cranberry Spritz: Sparkling water, a splash of unsweetened cranberry juice, and a sprig of rosemary.
• Ginger-Lime Mule: Vodka, soda water, lime juice, and fresh grated ginger (skip the sugary ginger beer).
• Prosecco with a Twist: A small glass of Prosecco with a splash of pomegranate juice.
• Mocktail Magic: Sparkling water with muddled mint, cucumber, and lemon.

A Final Thought

The holidays are about connection and celebration, not perfection. You don’t have to say no to every drink, but you can enjoy alcohol in a way that still feels good for your body and mind.

Every year, I remind my patients: it’s all about balance. You can toast to the season and wake up feeling refreshed, energized, and ready to make the most of the holidays.