The holiday season is here, and with it comes a whirlwind of festive foods, sweet treats, and social gatherings. As a dietitian, I know that Christmas can be both joyful and challenging when it comes to maintaining a healthy diet. But don’t worry—Christmas doesn’t have to derail your health goals. With a little planning and mindful decision-making, you can enjoy the season’s festivities without the post-holiday guilt.
First things first—let’s put guilt in its place. Feeling guilty about eating during Christmas (or any holiday) is not only unnecessary, but it’s also counterproductive. We’re all human, and it’s completely normal to enjoy indulgent treats during this time of year. In fact, embracing flexibility is key to a healthy relationship with food. Food isn’t something to fear or shame; it’s part of life and should be enjoyed as part of the holiday experience.
While it’s natural to indulge during the holidays, it’s worth noting that people typically gain between 1-5lbs (1-2.5kg) during the Christmas period. A study even found that the average Brit consumes 6,000 calories on Christmas Day alone! While these numbers sound extreme, remember balance is key.
So, how can we truly celebrate, nourish our bodies, and thrive during the holidays? Let’s dive into some practical tips, plus a little nutritional insight, so you can make informed choices while enjoying the festive spirit.
Start the Day with a Balanced Breakfast
Many people skip breakfast on Christmas Day, thinking they’ll “save room” for the big meal later. But starting the day with a balanced breakfast can help you avoid overeating later. A hearty breakfast that includes protein, healthy fats, and fiber will keep you fuller for longer and help stabilize your blood sugar levels.
Try:
- Scrambled eggs with spinach and avocado on whole-grain toast
or - Greek yogurt with berries, chia seeds, and a drizzle of honey
or - Oatmeal topped with nuts, seeds, and a sprinkle of cinnamon
This kind of breakfast helps curb cravings and provides a steady release of energy throughout the day, so you’re not reaching for extra servings of pie or that second helping of stuffing!
Mind Your Portions at Christmas Dinner
While Christmas dinner is undoubtedly a highlight of the season, it’s easy to overeat when we’re surrounded by so many delicious options. The key to enjoying the meal without overdoing it is to mind your portions.
- Fill half your plate with vegetables: Roasted Brussels sprouts, carrots, parsnips, and greens like kale and broccoli are full of fiber and nutrients, and they’ll help keep you satisfied.
- Go for lean protein: Turkey or chicken (without the skin) is a great source of protein that will help keep you full without loading up on extra calories.
- Limit heavy sides: Stuffing, mashed potatoes, and gravy are rich in carbs and fats. If you’re craving them, enjoy just a small spoonful.
Tip: Use a smaller plate to naturally reduce the portion size of your holiday meal. Research shows that we tend to eat more when we use larger plates, even if we’re not hungry!
Example Christmas Dinner Plate:
- 150g roast turkey (without skin)
- 60g of carrots (roasted)
- 3 boiled brussels sprouts
- 1 medium size sweet potatoes (roasted)
- 3 parsnip wedges (roasted)
- 1 tablespoon apple sauce
- About 2 tablespoon of gravy
Approximate Nutritional Breakdown = 585 kcal, 56g protein, 10g fat, 13g fibre
Christmas Pudding: Enjoy Without Overindulging
Christmas pudding is a festive favourite, but it’s often rich in sugar, fat, and calories. A typical serving can have 300–350 calories, and when paired with cream or brandy butter, the numbers quickly climb. But you don’t have to skip it!
- Opt for a small portion (about 1/8th of the pudding) to enjoy the flavour without overindulging.
- Serve with Greek yogurt or low-fat custard instead of heavy cream or brandy butter.
- Pair your pudding with fresh fruit (like berries or poached pears) to balance the richness and add fiber.
If you enjoy the tradition of Christmas pudding and have a bit of time in the kitchen, why not try making a healthier version at home? Not only can you control the ingredients and portions, but it’s also a fun way to get into the holiday spirit while nourishing your body. Here’s a recipe for a lighter, healthier Christmas pudding that keeps all the festive flavours but with a little less sugar and fat.
Christmas Pudding Ingredients:
- 200g mixed dried fruit (raisins, sultanas, dried apricots)
- 100g whole-wheat breadcrumbs
- 50g ground almonds
- 1 tbsp coconut oil or olive oil
- 2 large eggs
- 50g unsweetened applesauce
- Spices: cinnamon, nutmeg, ginger
- 1/2 cup fresh orange juice
- 1 tbsp brandy (optional)
Instructions:
- Mix dried fruit, breadcrumbs, almonds, and spices in a bowl.
- Add coconut oil, beaten eggs, applesauce, and orange juice, mixing well.
- Spoon the mixture into a lightly greased pudding basin, then cover with parchment paper and foil.
- Steam the pudding for 2 to 2.5 hours, checking occasionally to ensure it doesn’t dry out.
- Once done, let the pudding cool before serving. Serve with Greek yogurt or low-fat custard for a lighter treat.
Don’t Forget the Snacks!
It’s easy to get caught up in nibbling on cheese, crackers, and chocolates while chatting with family, but those little bites add up quickly. Try to balance your festive snacks with healthier options to avoid calorie overload.
Healthy snack ideas include:
- Crudités (carrot sticks, cucumber, bell peppers) with hummus
- Mixed nuts
- Fresh fruit like grapes, apple slices, or a festive fruit salad
These options are nutrient-dense and will fill you up without packing in the extra sugar and unhealthy fats that come with many holiday treats.
It’s also easy to forget to drink water when you’re sipping on mulled wine or hot chocolate, but staying hydrated is crucial, especially during a season filled with salty snacks, rich foods, and alcohol. Try to drink water in between alcoholic beverages, and make sure you have a glass of water with each meal. Staying hydrated not only supports digestion but also helps manage your appetite—sometimes we mistake thirst for hunger!
Christmas is a time for celebration, connection, and yes—food. But with a little mindfulness, it’s possible to nourish your body, savour the flavours of the season, and still feel great. By planning, making healthier choices, and staying active, you can keep your health on track while still enjoying everything that makes the holiday season special. So, this Christmas, don’t focus on perfection, focus on balance. Nourish your body, celebrate with loved ones, and thrive in all that the season has to offer. Here’s to a guilt-free, joyful holiday!
