Maintaining your keto*-friendly lifestyle may feel challenging during the holidays. But, believe us, it’s possible to have your cake (and eat it too) while still achieving your goals this season!  Just check out these five practical tips from a registered dietitian nutritionist to help empower eating during your next holiday meal.

5 tips


Just like those summer BBQs, a holiday party wouldn’t be complete without everyone bringing something to share. Think outside the box and prepare something that not only holds a special place in your heart, but also fits into your keto*-friendly lifestyle. For instance, is there a special treat in your family that your Grandma only makes during the holiday season? Consider taking your own stab at it with a few simple swaps, like enlisting the help of your favorite keto*-friendly products and sweeteners. Making even just this modification can significantly lower the carbohydrate content while still keeping the essence of the original recipe . You may just create a new family favorite keto*-friendly pumpkin cream pie using :ratio’s vanilla cultured dairy snack this season.

thanksgiving meal


You’ve got the keto*-friendly item you’ve prepared to add to your plate, check. But what else should you add to it? Before you reach for that serving spoon, take a look at the entire selection of offerings. Think about what you really want to try and what isn’t wowing you. See if any of the items that are calling your name have a protein, healthy fat, or some fiber in them. Consider adding the ones to your plate that have these right away (like those festive basil, mozzarella, and tomato kabobs or the harvest salad with grilled steak on top.) Don’t overthink this step. This is meant to remind you to save room for the options that maybe aren’t as keto*-friendly that can still work within your macros (like that seasonal Sweet Potato Casserole your cousin brought you want to try!).

family at thanksgiving dinner table


Research shows that family meals increase not only fruit and vegetable consumption, but also foster a sense of connectedness and improve communication. While your holiday gathering may or may not be with family (maybe friends who are like family), you get the point. Take the time to set down your phone, engage in conversation, and enjoy delicious food together around the table. It may be challenging if you have little ones running around but do what you can to make space for this to happen.

man eating thanksgiving meal


We’ve said it before, but we’ll give you one more reminder since it is holiday season: hydrate with water as you enjoy your adult beverages. Alternating one adult beverage with a full glass of water may help prevent dehydration and a hangover. Plus, ensuring you're well hydrated may also prevent mindless munching if you happen to mistake your thirst for hunger.


Research shows the more mindful you are when you eat, including how you chew your food, the more control you have over how much you actually consume. While many factors will influence the quantity of food you eat (body composition, physical fitness level, dietary restrictions, etc.), it’s important to savor the flavor of each bite, especially with holiday favorites you only get once a year. Eating mindfully, without distractions, allows you to do this and may help with controlling your caloric intake.

If you struggle with being in the moment, consider adding in some of our tips on “The Power of Prescence” into your holiday routine.  

girl doing yoga


Change Your Attitude to Gratitude 

Focusing on gratitude has shown to have positive effects on both mental health and happiness. Make a list of three things that you are grateful for (nothing is too small). Letting these things fill your thoughts may shift your mood and help empower you as you navigate the season ahead.


Take a break and manage stress with journaling. Not only can this invite mindfulness into your life, but it may help make your goals clear. Be honest with yourself on how you’re feeling and know when you need to take a step back and focus on self-care.

Fit In a Quick Workout

Exercise releases endorphins, the feel-good hormone we all know and need. Consider this your excuse to buy another pumpkin and fit in our 10 Minute Halloween HIIT Workout today.


You can enjoy the foods you love this holiday season on your keto*-friendly diet.  Be sure to stock up on your favorite :ratio bars to take the stress out of counting your macros as you navigate this season (don’t worry, we’ll do the math for you).


†2G Net Carbs = 2G Total Carbs - 0G Fiber - 0G Sugar Alcohol

*Always consult your physician before starting an eating plan that involves regular consumption of high fat foods. See information for calorie, total fat and sat. fat content.