Pre-Holiday Healthy Eating Checklist for Optimal Health and Hair Growth

We love the holidays. The weeks leading up to them are filled with excitement and anticipation—parties, family gatherings, fun events and lots and lots of indulgent food. But amidst all the festivities, your body (that includes your hair and hair follicles) quietly register the impact of every skipped meal, extra drink, and late night. All of these can add up to stressors that could result in increased hair shedding, which is already more common in the colder months. 

But that doesn’t mean you have to restrict yourself. Instead, focus on replenishment. Your hair and overall health thrive on the same foundation: consistent nourishment, high-quality nutrients, and small daily habits of care—and with a little planning these supportive habits can carry you through the holidays with your hair and health intact. 

OMI’s Pre-Holiday Healthy Eating Checklist is designed to help you feel vibrant, balanced, and radiant from the inside out and support you all through the busy holiday season.

1. Start with a Mindset of Nourishment

Before you think about what to eat or avoid, shift your mindset. Many people begin the holiday season by cutting back—fewer carbs, smaller portions, detox teas. That kind of restriction can actually stress your body, leaving you fatigued and depleted.

Instead, focus on what you can add to your diet. Choose foods that support your energy, skin, and hair. Whole fruits, colorful vegetables, healthy fats, and mineral-rich seeds provide balance and resilience.

A nourished body produces stronger hair, steadier hormones, and better energy. Approach this season with the intention to care for yourself rather than to control yourself.

2. Choose Foods That Nourish Hair and Skin

Your body gives priority to vital organs first. Your hair and skin benefit most when your nutrient stores are full. Consistent, diverse nutrition provides what you need to feel and look your best.

Below are key nutrients and ingredient examples that help restore strength, hydration, and radiance.

Protein: The Foundation for Growth

Hair is made primarily of keratin, a protein built from amino acids. Without enough protein, your body redirects those resources to more essential functions.

Include:

• Greek yogurt. It contains all nine essential amino acids and beneficial probiotics for digestion and gut health. The amino acid L-lysine also helps your body absorb iron, which is essential for hair growth.
• Eggs, lentils, tofu, or high-protein vegan yogurt. These are excellent options for both plant-based and omnivorous diets.
• Lean poultry or fish. These sources provide complete proteins for cellular repair.

If you avoid dairy, choose coconut or almond yogurts that offer at least ten grams of protein per serving. They deliver the same benefits in a plant-based form.

Iron and Folate: The Circulation Boosters

Iron enables red blood cells to deliver oxygen to your scalp and follicles. Without adequate iron, hair can appear thinner, duller, or more prone to shedding.

Include:

• Spinach. This leafy green provides iron, folate, and vitamin A. Iron deficiency is one of the most common causes of temporary hair shedding, known as telogen effluvium. Pair spinach with a source of vitamin C, such as citrus or berries, to increase absorption.
• Dates. These fruits supply iron, copper, and magnesium—minerals that promote circulation to the scalp and may help prevent early graying.

Add spinach and dates to a morning smoothie or salad for a simple way to improve energy and strengthen hair.

Omega-3 Fatty Acids: The Shine Factor

Healthy fats hydrate the scalp and support supple, glossy hair. The body does not make omega-3 fatty acids on its own, so dietary intake is essential.

Include:

• Chia seeds, flax seeds, and pumpkin seeds. These seeds contain alpha-linolenic acid (ALA), a plant-based omega-3 with anti-inflammatory properties. ALA helps reduce scalp inflammation and oxidative stress while supporting healthy circulation. Lightly roast these seeds before blending or sprinkling them over foods. Roasting enhances their oil release and antioxidant content.
  
• Salmon and walnuts. These foods also supply omega-3 fats and help maintain scalp hydration.

A simple ritual is to blend roasted chia, flax, and pumpkin seeds into smoothies or sprinkle them over soups and grain bowls for extra nutrition.

Zinc, Magnesium, and Selenium: The Follicle Protectors

These trace minerals regulate oil balance, support scalp hydration, and contribute to strong hair structure.

Include:

• Black sesame seeds. They are rich in zinc, magnesium, and iron. Studies show that black sesame may help block 5-alpha-reductase, an enzyme responsible for producing DHT, a hormone associated with hair thinning.
• Brazil nuts. These provide selenium, which strengthens the antioxidant systems that protect follicles.
• Sunflower and pumpkin seeds. Both offer additional zinc to support hair growth.

Sprinkle black sesame seeds on grain bowls or vegetables to add subtle flavor and valuable minerals.

Antioxidants: The Shield Against Stress

Antioxidants protect your hair and skin from oxidative stress, which can be triggered by pollution, processed foods, and lack of sleep.

Include:

• Blackberries and raspberries. Their deep pigments are rich in polyphenols and vitamin C. These compounds protect hair follicles and help the body absorb non-heme iron from plant foods.
• Matcha. This powdered green tea contains EGCG, a potent catechin with antioxidant and anti-inflammatory properties that may support hair growth.
• Leafy greens and citrus fruits. These add additional vitamin C and beta-carotene for cell protection.

A berry smoothie or a cup of matcha in the morning offers an antioxidant-rich ritual that supports both hair and skin.

Gut Health: The Foundation of Absorption

A healthy gut is the cornerstone of digestive health, helping your body absorb nutrients, balance inflammation, and regulate hormones that affect hair and skin.

Include:

• Greek yogurt or coconut yogurt with live cultures. These provide probiotics that support a balanced microbiome.
• Fermented foods such as kimchi, sauerkraut, and kefir. They introduce beneficial bacteria that strengthen the digestive system.
• Prebiotic foods such as oats, garlic, and bananas. These feed your gut’s good bacteria.

When your gut is balanced, nutrient absorption improves and your skin and hair respond with vitality.

3. Stay Hydrated Throughout the Day

Dehydration affects every part of your body. It shows up as dull skin, a dry scalp, and lower energy. During the holidays, hydration is especially important as caffeine, alcohol, and salty foods can deplete fluids.

Hydration tips:

• Drink at least two liters of water each day.
• Infuse your water with cucumber, mint, or citrus to make it more appealing.
• Eat hydrating foods such as soups, fruits, and leafy greens.
• Match each caffeinated or alcoholic drink with a full glass of water.

Hydration helps keep your skin smooth, your hair soft, and your energy stable.

4. Support Yourself with Thoughtful Supplementation

Even with a balanced diet, it can be difficult to maintain ideal nutrient levels during the busy season. Supplements can help fill small gaps.

Consider:

• Omega-3 supplements derived from algae or fish oil to nourish the scalp.
• Vitamin D3 for healthy hair and immune function, especially in winter months.
• Collagen peptides or biotin to strengthen hair and support elasticity.

Choose supplements that are third-party tested, and check with your healthcare provider before beginning any new routine.

5. Manage Stress and Rest Well

Nourishment is not just about food. Elevated cortisol levels caused by stress can disrupt hormones and contribute to hair shedding.

Try:

• Breathing exercises or meditation in the morning.
• Herbal teas such as chamomile in the evening.
• Consistent sleep of seven to nine hours each night.

Good sleep supports hormonal balance, tissue repair, and natural hair growth cycles.

Taking time to rest allows your body to use the nutrients you are providing.

6. Enjoy the Season with Balance and Grace

Your body does not expect perfection; it needs consistency and kindness. Celebrate, share meals, and enjoy dessert without guilt. When you nourish yourself most of the time, you can enjoy the rest with freedom.

When you return to your healthy habits with ease, your body maintains balance naturally.

By grounding your pre-holiday habits in hydration, nutrient-rich foods, and mindful care, you prepare both your body and hair for a vibrant season ahead. Ingredients such as blackberries, spinach, chia seeds, sesame, and matcha add depth and nourishment to your plate while protecting your hair’s natural shine.

Your Daily Healthy Eating Checklist 

This checklist will give you a general sense of nutritional ranges and ingredient ideas; the three healthy meals suggestions combine all the nutritional guidelines.

Breakfast: 

Protein: 15–20 g (eggs, yogurt, cottage cheese)

Fiber: berries/greens/chia/flaxseeds 

Complex carb: oats, quinoa, sprouted grain toast 

Hydration: 8–12 oz water or tea 

Lunch: 

Protein: 15–20 g (turkey, salmon, tuna) 

1 vegetable high in vitamin C (kale, broccoli, Brussels sprouts)

Healthy fat (avocado, olive oil, nuts) 

Omega 3 (Salmon, chia, flaxseed, other fatty fish) 

Complex carb or legumes for slow energy 

Dinner: 

Protein: 15–20 g (lean meat, chicken, tofu) 

½ plate vegetables 

Complex carb or legumes for slow energy 

Herbal tea to help slow down, increase fluid intake, and reduce stress-shedding 

Healthy Meal Ideas

1. Chia pudding. 

4 tablespoons chia seeds, 1 tablespoon flaxseeds, 1 cup milk of your choice (Soy, coconut, or low-fat milk), ½ teaspoon vanilla extract (optional); let this mixture set for 3 hours. Add toppings of your preference such as 1/3 cup berries or 1/3 cup apples 

2. Yogurt bowl

6 oz Greek yogurt or coconut yogurt, 1 tsp chia, 1/3 cup berries, ¼ cup Brazil nuts. 

3. Seasonal bowls

Option 1: 4 oz Salmon/turkey + ¼ cup sweet potato + seasoned with turmeric + pepper + 1 cup kale with olive oil and lime + dressing: ½ tbsp tahini, ¼ tbsp fresh lemon juice, ½ clove garlic, ¼ tbsp water, sprinkle salt 

Option 2: ½ cup lentils cooked with tomato, carrots, and peppers + ¼ cup sweet potato + seasoned with turmeric + pepper + 1 cup kale with olive oil and lime + ¼ cup pepper, dressing: ½ tbsp tahini, ¼ tbsp fresh lemon juice, ½ clove garlic, ¼ tbsp water, sprinkle salt 

 

Frequently Asked Questions

What foods should I eat to keep my hair healthy during the holidays?

Focus on protein-rich foods, leafy greens, seeds, and antioxidant-rich fruits like blackberries to support strong, shiny hair.

How can I prevent my hair from becoming dry or brittle in winter?

Stay hydrated, include omega-3 fats from chia and flax seeds, and maintain scalp health with nutrient-rich foods.

Is it okay to enjoy holiday treats and still stay healthy?

Yes, balance indulgent foods with nourishing meals and plenty of hydration so your body and hair stay resilient.

What’s the best way to manage holiday stress for my overall well-being?

Incorporate mindfulness, maintain a consistent sleep schedule, and nourish yourself with whole foods to keep cortisol levels steady.

Do I need supplements for healthy hair during the holidays?

Most people can rely on a nutrient-rich diet, but supplements like omega-3s or vitamin D can help fill small seasonal gaps.