Beyond the Scale: A Guide to Healthy Holiday Eating During Pregnancy

Healthy holiday eating during pregnancy isn’t about restriction. Instead, it’s about finding the foods that continue to nourish you and your growing baby.

Our team at OBGYN Westside, PLLC, understands that each pregnancy is unique, which is why we provide personalized nutritional guidance to each mom during our prenatal appointments here on the Upper West Side of Manhattan in New York City. 

In the meantime, we’ve created a guide to healthy holiday eating during pregnancy.

1. Focus on nourishment, not numbers

Weight gain is a normal and necessary part of pregnancy. In fact, most women should plan to gain 25-35 pounds, though your specific weight gain may vary if you’re carrying multiples.

Instead of obsessing over the scale, focus on how the foods you choose support your baby’s growth and your energy levels.

• Include protein at each meal (such as eggs, poultry, beans, or tofu)
• Fill half your plate with colorful produce for vitamins and fiber
• Choose whole grains to help you stay full and support healthy digestion

These small choices can make a big difference in how you feel throughout the holidays. For example, the extra fiber from fruits, vegetables, and whole grains can help ease pregnancy-related constipation, which is often made worse by rich holiday foods.

2. Enjoy your holiday favorites with some moderation

You don’t need to skip your family’s famous mashed potatoes or Grandma’s pumpkin pie. Just eat your favorites in moderation. It’s perfectly fine to enjoy holiday treats as part of a balanced plate. 

The caveat: If you’re managing gestational diabetes, you may need to make a few smart swaps to keep your blood sugar steady. 

For example, instead of eating traditional apple pie, try a baked apple topped with cinnamon and a sprinkle of crushed nuts. You’ll still get that cozy holiday flavor but with more fiber, healthy fats, and less added sugar.

3. Be smart about sweets and drinks

Desserts and sugary beverages are often the stars of holiday feasts, but too much sugar can cause energy crashes and affect your blood sugar levels. 

Here are a few tips to navigate the dessert buffet at your next holiday party:

• Choose a smaller piece of dessert (or split one with a loved one)
• Pair sweets with protein or healthy fat (like nuts or yogurt) to balance your blood sugar
• Don’t eat dessert on an empty stomach 
• Enjoy sparkling water with fresh fruit instead of sugary punch or eggnog 

If you want to join in on the toasts, sparkling juice or a festive mocktail is a fun and safe alternative. 

4. Focus on food safety

Some holiday foods can pose risks during pregnancy. Avoid:

• Unpasteurized cheeses or dairy products (try pasteurized versions instead)
• Raw or undercooked eggs (in eggnog or sauces for roasts) 
• Rare or undercooked meat and seafood
• Cold deli meats or smoked seafood, unless heated thoroughly
• Fish high in mercury 

When in doubt, talk to your OBGYN Westside provider about other foods to avoid during pregnancy.

Even food that’s normally safe to eat during pregnancy shouldn’t be eaten if it’s been sitting out. If food has been sitting out for more than two hours, don’t eat it. It can increase your risk of Listeria.

5. Eat before you go to a holiday party

Eat a small snack before going to a holiday get-together. Ideally, a protein-rich snack can help you feel full and keep your blood sugar from crashing.

6. Listen to your body

Your appetite and cravings may shift throughout pregnancy, and that’s okay. If one of your go-to holiday favorites doesn’t seem appetizing this year, don’t feel guilty about passing it up.

If you’re struggling with morning sickness, consider bringing a container of “safe” food that doesn’t trigger nausea. If you’re struggling with heartburn, avoid holiday favorites that are fatty, spicy, or contain any of your heartburn triggers.

7. Go for a walk after you eat

Consider going for a slow walk after you eat a big meal. Research shows that this also helps improve your post-meal blood sugar levels. Just as important: Make sure you’re getting enough rest and hydration between celebrations.

8. When in doubt, ask! 

If you have questions about what’s safe to eat, what’s not, how many macros you need, or how much weight you should be gaining, don’t hesitate to reach out. 

At OBGYN Westside, we’re here to guide you through every stage of your pregnancy, including the holidays. Contact us by calling our office or using our online booking tool to schedule an appointment today.