Top Tips for Eating Well Over the Christmas Period

The festive season is often a time of celebration, joy, and indulgence. However, maintaining a healthy diet and lifestyle during this period can be challenging when you have a busy social calendar centred around alcohol and decadent food. In this month’s blog our resident dietitian Nicole Saliba from Eatsense shares some practical tips to help you navigate the holiday season while still enjoying the festivities and prioritising your health.

1. Don’t adopt an all or nothing approach this Christmas

A lot of people head into December with an attitude of ‘I’ll get back on track in January’. Instead of having a black or white mindset where you are either eating well or eating ‘badly’ try and have a balanced approach where you still make room for exercise and eating well while also allowing yourself to indulge without the guilt. 

2. Plan Ahead

Preparation is key to making healthier choices during the Christmas period. Before attending gatherings, consider:

• Eating healthily beforehand: Have a light meal or snack rich in fibre and protein (like a piece of fruit and some nuts or cheese and seeded crackers or yoghurt and fruit) to help stave off hunger and prevent overindulgence at the event.
• Don’t arrive famished - you will overeat
• Bringing a healthy dish: If you're invited to a gathering, prepare a nutritious option, such as a salad packed with vegetables, some roasted vegetables or a fruit platter. This ensures there's something healthy to enjoy.

3. Be Mindful of Portions

Portion control is essential during festive feasts. While it’s tempting to fill your plate, aim for a balanced approach by:

• Using smaller plates: This visual trick can help you consume less while still enjoying a variety of foods.
• Tasting first: Rather than serving large quantities, take smaller portions of dishes that catch your eye; this allows you to sample more without overdoing it.
• Aim to fill up half your plate with salad or non-starchy vegetables and choose protein-rich foods to keep you full like seafood, chicken, turkey or roast meat

3. Fill Up on Veggies

Vegetables are not only nutritious but also low in calories, making them an excellent choice for festive meals. Incorporate a wide range of colourful veggies into your plate:

• Choose salads and roasted vegetables as side dishes to balance out heavier options.
• Opt for vegetable-based dips or snacks alongside the usual chips and crackers like hommus

4. Stay Hydrated

It’s easy to mistake thirst for hunger during the busy festive season. Staying hydrated is crucial:

• Drink water frequently: Keep a glass of water nearby and aim to drink a glass before your meal. This can help you feel fuller and less likely to overeat.
• Limit sugary drinks and alcohol: If you are consuming alcoholic beverages, consider alternating them with water or opting for lighter mixers.
• Choose sugar-free fruit infused mineral waters instead of soft drink
• Go easy on the alcohol

5. Practice Mindful Eating

Mindful eating encourages you to focus on your food and its flavours, promoting a healthier relationship with what you consume:

• Slow down: Take time to savour each bite; this can lead to greater satisfaction and less tendency to overeat.
• Eliminate distractions: Turn off the TV and put away your phone during meals to focus on your food and those you are sharing the meal with.

6. Don’t Skip Meals

In an effort to save calories for festivities, skipping meals can lead to overeating later. Maintain regular meal patterns by:

• Having balanced meals: Include protein, whole grains, and healthy fats to keep you satisfied throughout the day.
• Listening to your body: Honour your hunger cues to avoid the pitfalls of restrictive eating leading to bingeing later.

7. Set Realistic Goals

The holiday season is a time for celebration, and it’s essential to maintain a healthy balance without depriving yourself. Set achievable goals by:

• Focusing on moderation: Rather than completely avoiding festive treats, enjoy them in moderation. Allow yourself to indulge occasionally without guilt.
• Prioritising wellness over perfection: Remember that the goal is to feel good and enjoy the festive season without excessive pressure.
• Choosing to maintain your weight as opposed to losing it over the break

8. Keep Active

Physical activity is a great way to maintain your health during the festive period. Incorporate movement into your routine by:

• Taking walks: Enjoy a post-meal stroll with family to aid digestion and catch up.
• Trying group activities: Engage in family sports or yoga sessions to keep everyone active while having fun.
• Hitting the beach or bush for a swim or walk with the family
• Instead of meeting a friend for breakfast grab a takeaway coffee and go for a walk

9. Get a good night sleep

We know that a lack of sleep can contribute to hunger and weight gain so try your best to get at least 7-9hrs sleep if you can. You’re more likely to make healthier choices and exercise if you’re well rested. 

With these tips in mind, you can enjoy a festive and fulfilling holiday season while still prioritising your health. Remember, the essence of Christmas lies in togetherness and joy, not just in the feast. By planning, practising moderation, and making thoughtful choices, you can create a balanced approach to your nutrition this Christmas. If you have a health, weight or fitness goal in 2025 book in with one of our experienced dietitians today at Eatsense by calling 0243113623.