How to Look After Your Nutrition at Christmas: Healthy Christmas Eating

Christmas and food go hand in hand. It’s a time for celebration, connection, comfort, and tradition — and for many of us, food is a huge part of that. And it should be enjoyed.

But equally, if you’ve been taking care of your health this year, or you feel your energy dips when your eating pattern changes, it's completely normal to want to enjoy Christmas without feeling sluggish, bloated, or like you’re undoing all the work you’ve put in.

This isn’t about restriction. It’s about feeling good in your body, enjoying the season, and having a plan that supports both your physical and emotional wellbeing.

Here’s a gentle, practical approach to help you navigate food over the festive period.

Start With Your Own Goals (not anyone else’s)

Before the Christmas chaos begins, it’s worth pausing and thinking about your priorities. There’s no “right” answer — just what matters most to you.

Your goals might include things like:

• Avoiding symptoms that certain foods trigger

• Feeling energised rather than lethargic

• Keeping weight stable

• Enjoying your favourite Christmas foods without guilt

• Avoiding ultra-processed foods where possible

• Keeping traditions you love

• Simply wanting to enjoy treats without going overboard

Once you know what’s important, it becomes much easier to make choices you feel good about.

Top Tips for Eating Well at Christmas (From Someone Who Loves Christmas Dinner Just As Much As You Do)

1. Have a Plan – and Make It Kind

Christmas is smoother when you decide ahead of time what matters most:

• Which foods you definitely want to enjoy

• Where you’re happy to be flexible

• What helps you feel good physically

A rough plan helps you make choices with intention, not impulse — which means fewer regrets and more enjoyment.

2. Make Your Own Versions of the Foods You Love

If you prefer to avoid additives or certain ingredients, making a few dishes from scratch can make Christmas feel more nourishing.

A couple of easy wins:

• Homemade cranberry sauce

• A stuffing mix you enjoy and tolerate well

• Veggie sides with fantastic flavour

• Mince pies that suit your dietary needs

This isn’t about perfection — just creating options that make you feel good.

3. Eat Before You Go Out

Heading to a party starving is a guaranteed way to overgraze.

Have a protein-rich snack beforehand, such as:

• A handful of nuts

• Veg sticks with hummus

• An oatcake with cheese or nut butter

It stabilises appetite, energy and blood sugar — and helps you enjoy the party without feeling out of control.

4. Don’t Graze All Day — Build Actual Meals

“Big food days” like Christmas Day, Boxing Day or family gatherings can turn into a day-long buffet.

But grazing often means:

• More bloating

• Less veg

• Low energy

• Constant hunger despite constant nibbling

Instead, aim for proper meals with:

• Protein

• A good portion of vegetables

• Carbs you enjoy

• Christmas extras on top

You’ll feel far more satisfied.

A protein-rich breakfast (e.g. smoked salmon and eggs, Greek yoghurt and berries, tofu scramble) sets you up brilliantly.

5. Make the Most of the Naturally Nutritious Christmas Foods

Christmas actually offers loads of nutrient-rich staples:

• Brussels sprouts (great for digestion and liver support)

• Carrots

• Citrus fruits

• Cranberries

• Nuts

• Salmon (or other oily fish)

• Turkey (lean protein + supportive amino acids)

Enjoy all the festive trimmings, but perhaps shift the ratio:

More veg + protein, slightly less of the “heavy” things, if that helps you feel better in yourself.

Roasties? Of course! But you could mix in sweet potatoes or cut them bigger for lower oil absorption.

6. After the Big Days, Have Some “R&R” Meals

Not restrictive days. Not “making up for it.”

Just gentler meals that give your digestion a break.

Try:

• A plant-focused day

• A simple salmon dish

• Stir-fries packed with veg

• Soups, stews or omelettes

Keeping snacks out of sight between meals also helps reduce automatic grazing.

7. Handle Alcohol Without Letting It Handle You

A gentle reminder: alcohol does increase cancer risk, and everyone’s relationship with it is personal.

If you choose to drink:

• Have it with meals

• Alternate with water

• Add ice or dilute drinks

• Snack on nuts alongside

• Try alcohol-free alternatives (kombucha is brilliant for gut health)

And remember: you never owe anyone a drink.

8. Build Smart Snacks into Your Week

Some days will be mince pie days — and that’s absolutely fine.

On other days, prioritise snacks that give you steady energy:

• Veg sticks with dips

• Full-fat yoghurt with fruit

• Celery or apples with nut butter

• Homemade energy balls

Eating sweeter treats after a meal reduces the blood sugar spike.

9. Enjoy Every Bite

Mindful eating isn’t about eating less — it’s about actually tasting your food.Slow down, chew, enjoy the flavour, enjoy the company. Christmas is meant to be savoured.

Final Thought

You don’t need to “perfect” Christmas eating.

You don’t need to restrict.And you definitely don’t need to feel guilty.

A little planning, some balanced choices, and genuine enjoyment can help you feel good throughout the whole season — body and mind.

Wishing you a warm, happy and nourishing Christmas,

Sarah x