Surviving the Season: Smart Eating, Rising Food Costs, and the Reality of Food Insecurity
Holiday Eating and Budget Tips for 2025
The holiday season brings many opportunities to connect with family and friends, and many of those traditions revolve around food. From large meals to travel schedules, it can be challenging to stay on track with both healthy eating and finances this time of year.
This season, families are also navigating higher grocery prices, ongoing food-inflation pressure, and rising demand at local food banks. With a little planning, you can enjoy the holidays, stay mindful of your health, and stretch your budget.
Below are evidence-based tips from Capital Cardiology Associates to help guide you through the coming weeks.
Healthy Eating Strategies for the Holidays
Make a Plan and Stick With It.
Think ahead about what your holiday meal typically includes. If there are many side dishes or desserts, choose one or two favorites and enjoy them without guilt. Save the others for leftovers to spread out the indulgence.
Fill Up on Vegetables.
Vegetables are naturally lower in calories and high in fiber, which can help with portion control. Roasted Brussels sprouts, carrots, broccoli, and winter squash are nutritious, seasonal options that pair well with traditional holiday meals.
Be Mindful of Calories From Beverages.
Beverages can contribute hundreds of calories without offering fullness. Set a plan for alcohol, soda, and holiday punches so you can save calories for the parts of the meal you enjoy most.
Make Time to Move.
Traveling, hosting, and cooking can interrupt routines. Try to schedule even short bouts of activity — a walk with family, stretching breaks, or light exercise the day before and after your main celebration.
Use Herbs and Spices Instead of Salt.
Seasonal herbs like thyme, sage, rosemary, oregano, and garlic add powerful flavor without added sodium. This is especially important for individuals managing blood pressure or heart disease.
Slow Down While Eating.
Putting your fork down between bites and drinking water throughout the meal helps you stay connected to hunger cues, making it easier to stop when satisfied.
Saving Money at the Grocery Store in 2025
Grocery prices remain elevated compared with pre-pandemic levels, and many households are feeling the squeeze. Here are some of the key figures:
In September 2025, the year-over-year increase in U.S. food inflation was 3.1 percent overall, with “food at home” (groceries) up about 2.7 percent, and “food away from home” (restaurants, etc.) up about 3.7 percent. (Inflation Calculator USA)
Other data show grocery prices rising more sharply in some regions: a ConsumerAffairs analysis found grocery inflation of about 5.3 percent year-over-year in some categories, and cumulative increases of roughly 25.5 percent over the last two years nationwide in certain items. (ConsumerAffairs)
According to an analysis in May 2025, the “Food at Home” index was about 2.0 percent higher year-over-year, while “Food Away from Home” was around 3.9 percent higher, illustrating that restaurant/food-service costs continue to rise faster than groceries. (farmdoc daily)
With those numbers in mind, here are budget-stretching tactics:
Choose Generic and Store Brands.
Store-brand items are still typically 15–35 percent cheaper than name-brand alternatives with comparable quality.Shop Weekly Sales and Digital Coupons.
Holiday demand and seasonal items mean more promotions. Checking store apps and flyers can find meaningful savings.Buy Seasonal and Local Produce When Possible.
In New York State, late-November and December produce such as apples, Brussels sprouts, cranberries, carrots, onions are in season and often less expensive than out-of-season items. For out-of-season produce, consider frozen or no-salt-added canned options.Compare Unit Prices.
Look beyond the sticker price. Comparing price per ounce or pound helps identify true value.Avoid Impulse Purchases.
Holiday displays draw attention to items you may not need. Do a pantry check, make a list before shopping, and stick to the list.Consider Meat Alternatives for Some Dishes.
Meat and poultry remain among the more expensive grocery items; adding plant-based proteins like beans, lentils, chickpeas or tofu in some recipes can stretch your budget and still support heart-healthy eating.
Food Insecurity Is Rising. Food Banks Need Our Help.
Beyond individual budgets, there is a growing community and public-health challenge: food insecurity. When families struggle to afford enough food, or enough healthy food, it impacts overall health, including cardiovascular health.
Here are some somber statistics:
In a recent survey, 27 percent of U.S. adults reported skipping meals because of rising food costs, and 18 percent considered applying for food assistance due to financial pressure. (Food & Wine)
According to media reporting, in 2023 roughly 18 million U.S. households were estimated to be food insecure at some time during the year, up from 2022. (The Washington Post)
The termination of the annual United States Department of Agriculture (USDA) Food Security Survey in 2025 has raised concerns among researchers and advocates about the transparency of monitoring food-insecurity trends. (The Washington Post)
For this holiday season, supporting your local food bank or pantry is more important than ever. Donations of non-perishable foods including canned vegetables, rice, pasta, low-sodium soups, peanut butter, whole-grain cereals, and personal care items all help. Many food banks are seeing significantly increased demand due to inflation, housing cost pressures, and benefit instability.
Capital Cardiology Associates recognizes the link between financial stress, nutrition, and overall heart health. Supporting community food programs strengthens public health at a time when families need it most.
A Healthier, More Affordable Holiday Season
The holidays can feel overwhelming, both nutritionally and financially, but small changes add up. Planning ahead, choosing nourishing foods, being strategic about grocery shopping, and supporting our community can help ensure that this season remains joyous, healthy, and meaningful.
If you have questions about nutrition, heart-healthy eating, or ways to maintain your health through the holidays, talk with your care team at Capital Cardiology Associates.
Capital Cardiology Associates Holiday Food Drive
Capital Cardiology Associates is proud to support the Regional Food Bank of Northeastern New York during a season when many families feel the strain of rising food costs and increased need. From November 17–21, our Albany, Niskayuna, Clifton Park, and Troy offices will be collecting dry goods, non-perishable foods, and essential personal care items for our annual Holiday Food Drive.
If you have an appointment scheduled during this time, we invite you to bring a donation with you. Popular and much-needed items include:
Canned vegetables and fruit
Peanut butter and shelf-stable proteins
Rice, pasta, and whole-grain cereals
Low-sodium soups and sauces
Baby supplies and personal care items
Every contribution goes directly to the Regional Food Bank to support families across the Capital Region. With food insecurity affecting more households each year, community support is more important than ever.
Thank you for helping us make a meaningful impact for our neighbors this holiday season.
By Amanda Travis, RD & John Bulmer, Public Information Officer – Capital Cardiology AssociatesWorks Cited
ConsumerAffairs. “Cost of Groceries by State: Food Price Data and Inflation Trends.” ConsumerAffairs, 2025.
https://www.consumeraffairs.com/finance/cost-of-groceries-by-state.html
FarmDoc Daily, University of Illinois. “Inflation and Food Price Update, May 2025.” FarmDoc Daily, May 2025.
https://farmdocdaily.illinois.edu/2025/05/inflation-and-food-price-update-may-2025.html
Food & Wine. Reiley, Laura. “Nearly 3 in 10 Americans Are Skipping Meals Due to Rising Food Costs, Survey Finds.” Food & Wine, 2025.
https://www.foodandwine.com/americans-skipping-meals-credit-karma-survey-8660569
U.S. Inflation Calculator. “Food Inflation in the United States.” U.S. Inflation Calculator, September 2025.
https://www.usinflationcalculator.com/inflation/food-inflation-in-the-united-states/
The Washington Post. Wax-Thibodeaux, Anita and Annie Gowen. “USDA Quietly Ends Annual Hunger Report as Food Insecurity Rises.” The Washington Post, September 21, 2025.
https://www.washingtonpost.com/nation/2025/09/21/trump-usda-hunger-report-food-insecurity/
Disclaimer:
This content is for informational purposes only and is not intended as medical advice or a substitute for professional care. Nutrition and health needs vary by individual. For personalized guidance, please consult your clinician or care team at Capital Cardiology Associates.
