Christmas can be a daunting time for anyone who has been working hard to lose weight or improve their diet and lifestyle. Over the Christmas break our routine usually goes out of the window and we are surrounded by enticing and indulgent treats. It is no wonder that staying healthy can feel like a fight against the tide. But it doesn’t have to be this way…
There is so much joy in readjusting our mindset to consider Christmas as a time of rest, catching up with loved ones, celebrating winter flavours and taking delight in the little pleasures in life. In other words, it doesn’t have to be about excess. Make your Christmas suit you. Here are some of my top tips to stay healthy and well over the winter season and start the New Year feeling fresh.
Set yourself up for the day by getting a good variety of nutrients and fibre from your breakfast. Choosing porridge with fruits and seeds, wholemeal toast with peanut butter and banana or a fresh fruit and vegetable smoothie can tick off many nutritional needs before any indulging begins. It will also support you to feel full and energised to tackle the day ahead without relying on sweet or salty treats.
It’s easy for us to mistake our thirst for hunger, so staying hydrated may reduce overeating. At the same time, staying hydrated will support your digestive health, and reduce any dehydrating effects of alcohol over the festive period. You could aim to drink a glass of water before each meal or snack or alternate between alcohol and hydrating drinks.
There will no doubt be mince pies, chocolates and cheese straws floating around over the Christmas season, so make sure these don’t become your go-to snacks when you feel hunger pangs. Keep some high fibre and nutrient-rich snacks on hand to have first so you can enjoy treat purely for the taste. You could stock up on satsumas, figs, dried fruits and mixed nuts as healthy but seasonal snacks. Those extra nutrients will also support your gut function and help you fight off those winter bugs.
It can be difficult to feel like moving over the Christmas period, but you will feel great for it. Even short walks can be wonderful for both your physical and psychological wellbeing. Break up the days by donning your winter coat, capturing some daylight (whilst it’s there) and breathing in some fresh air whilst also getting your blood pumping. If you’re looking for more fun, why not go ice-skating, jogging with a friend or dance around to some classic Christmas tunes?
Enjoying your food doesn’t mean you have to give yourself a stomach-ache. You can absolutely take joy in the seasonal treats without over-doing it. Find the middle ground and get intuitive with your feelings of satiety.
We make hundreds of food decisions every day. By making some of those choices healthy ones now, January won’t feel quite as daunting. Say yes to the extra veg, eat a portion of fruit before your mince pie, and consider having a glass of water between tipples.
When it comes to food, it’s easy to think ‘what the hell’ all month long. But by keeping that to perhaps just a few days or the week around Christmas, it’s easier to get back to healthier habits in the new year. If you have parties or events throughout the month, aim to eat a more balanced and fibre-rich diet on the other days.
Christmas can be overwhelming. With decorating, cooking, buying gifts and having friends and family to stay, it’s easy to lose out on time for yourself. Try to work this into your plan. Try a short meditation, go to that yoga class you love, or take a walk or a bath just for you. At the same time, protecting your sleep time and moving your body every day will enhance your mental wellbeing. When you take care of yourself, you can more fully show up for those around you at Christmas.
It’s easy to ruminate negatively what you may have eaten but there really is no point! Enjoy the festive treats, and if you feel you have over-cooked it a little, the most important thing to think about is what you do next. What foods or activities make you feel good? It is crucial that you don’t start restricting food to ‘make up’ for what you have eaten; this is how the binge and restrict cycle starts and that’s a slippery slope. Listen to your body and when the next meal rolls around, go for nourishing and high fibre foods.
There is so much more to seasonal eating than the chocolates, cakes, salty snacks and mince pies. Once upon a time, we would be celebrating everything the season had to offer such as exotic oranges, cranberries, sprouts, parsnips, dried fruits, festive spices, Brussel sprouts and chestnuts. Let’s save some of our celebrations for those!
By Rosemary Martin RD 2022, updated for 2025.
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