The Christmas season is a wonderful time for celebration, connection and enjoying delicious food with family and friends. However, with feasts, parties and extra treats around every corner, it can sometimes feel challenging to maintain our healthy eating habits. In this month’s blog our resident dietitian Nicky shares her 5 top tips for eating well over the Christmas period, to help you savour the season without compromising on your health and wellbeing.
1. Balance your Plate and Include Plenty of Colourful Vegetables
Christmas meals are the perfect opportunity to boost your vegetable intake. Fill half your plate with vibrant, seasonal vegetables like roast pumpkin, brussel sprouts, green beans or fresh salads. Vegetables provide essential fibre, vitamins and antioxidants that support digestion and overall health, plus they help you feel fuller for longer.
Aim to include sources of protein such as turkey, roast meat and seafood with each meal to also help keep you fuller for longer and prevent overeating later in the day.
2. Enjoy Treats Mindfully
There’s no need to skip your favourite festive treats. Whether it’s a slice of Christmas cake or a piece of pavlova, enjoy these in moderation and with intention. Savour small portions rather than mindless snacking and aim to have treats as part of a meal rather than on their own to help balance the impact on blood sugar levels.
Think about the scent, taste and texture of desserts to help with mindful eating. Avoid the all or nothing, good or bad mentality heading into Christmas too. A lot of people enter the silly season with an attitude of - I am going to be naughty, and I will get back on track in January.
3. Stay Hydrated
With all the rich foods and celebrations, it can be easy to forget to stay well hydrated. Aim to drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, so keeping hydrated may help manage unnecessary snacking or overeating.
You can also enjoy sparkling water with a slice of lemon, kombucha, diluted 100% fruit juice and fruit infused mineral waters for a refreshing alternative. Remember to alternate alcoholic beverages with a non-alcoholic drink. Alcohol is often part of Christmas celebrations, but it can add extra kilojoules and affect your appetite and judgement around food choices.
Drinking mindfully can help you stay in control, enjoy the moment, and reduce the risk of dehydration.
4. Pause Before Seconds
It can take 10-20 minutes for fullness signals to travel from your stomach to your brain.
Pausing before second helpings for 10-20 minutes can help prevent accidental overeating from occurring. Often the urge for seconds comes from taste or nostalgia rather than real hunger. Giving your brain the time to process fullness can help reduce that ‘Christmas bloat’/discomfort.
5. Don’t arrive to events hungry
Too often I hear clients say that they skip out on a meal in anticipation for a big lunch.
Arriving to an event ravenous is only going to lead to overeating. Have a protein and fibre
rich meal or snack before you arrive. Think poached eggs on seeded sourdough, high
protein yoghurt with some fruit and nuts, roast chicken and salad or tuna on wholegrain
crackers. This will make it easier to control your appetite and reduce the likelihood of
mindless snacking.
A Note on Movement
Physical activity supports digestion, boosts mood and helps balance energy intake. Whether it’s a walk on the beach, catching up on a favourite sport, or a fun family game, keep moving throughout the Christmas period. It’s a great way to complement healthy eating habits and maintain your wellbeing.
Final Thoughts
Remember, Christmas is a time for enjoyment and connection. The goal is not perfection but nourishing yourself in a way that feels good and supports your lifestyle. By planning, pacing, and making thoughtful choices, you can enjoy the festive season while eating well.
