Christmas Holiday Eating Without the Guilt
The Christmas season is a beautiful mix of celebration, connection, and plenty of opportunities to overeat. Between parties, long lunches and work break-ups, it’s common to feel like your usual healthy habits fall off track. But the good news is you don’t need a strict diet or rigid food rules to navigate this time successfully. You just need a few smart strategies that support stable blood sugar, better energy and long-term metabolic health.
As a clinical nutritionist, my advice during the Christmas season doesn’t dramatically change. The foundation remains the same: eat whole foods, plenty of colourful vegetables, and prioritise protein. These are the tools that help you feel satisfied, avoid energy crashes, and reduce the chances of mindless overeating.
1. Eat With Intention — Not Restriction
Before arriving at any Chrisstmas gathering, take a moment to check in with yourself. Ask:
How do I want to feel after this meal?
What would support my long-term goals while still letting me enjoy the moment?
This is not about perfection. It's about intentional choices that help you feel good in the moment and the next day.
2. Fill Your Plate in the Best Order
Here’s a simple, science-informed holiday hack: fill most of your plate with lean protein and vegetables first.
Why it works:
Protein increases satiety hormones and helps regulate cravings.
Fibre slows digestion and stabilises blood sugar.
Both lower the likelihood of overeating sugar and refined carbs later.
Once you’ve enjoyed your protein and vegetables, then include small portions of the carb-heavy options or desserts you love.
3. Bring a ‘Safe’ Dish to Share
If you’re attending an event where you need to bring a plate, bring something hearty, colourful, and protein-rich. Something you can confidently fill half your plate with. Consider options such as a roasted vegetable salad with legumes, grilled chicken skewers, a smoked salmon platter or a high-protein festive quinoa salad.
Bringing your own option makes you far less likely to rely on canapés or desserts, or whatever else is brought along by others.
4. Rethink Splurges (a Little Goes a Long Way)
Holiday foods often feel like ‘once a year’ foods and we tend to want to splurge on them. Remember that it’s perfectly okay to enjoy them in moderation. One strategy I use with clients is the 80/20 rule:
80% of the time, stick to your usual healthy habits.
20% of the time, allow yourself to enjoy a small splurge without guilt.
The key is that your default pattern remains anchored in nourishment, not restriction.
5. Alcohol: Enjoy, But Be Aware
Alcohol lowers inhibitions, increases appetite, disrupts sleep, and can spike cravings: a triple threat to metabolic health. If you choose to drink, consider:
Pairing alcohol with food, not drinking on an empty stomach
Alternating each alcoholic drink with sparkling water
Choosing options lower in sugar (e.g., spirits with soda)
For those with diabetes or metabolic syndrome, it’s especially important to understand that alcohol can cause both immediate and delayed hypoglycaemia. Balanced meals, protein, and glucose monitoring become even more essential.
6. Don’t Forget to Move
While its nice to take a well-earned break from regular training, its also important to keep moving. Walking after meals is a great way to boost metabolism and burn a few calories. It can also help you from experiencing a ‘food coma’.
7. Remember: One Day Won’t Break Your Goals, but a Month of ‘Why Not?’ Might
Holiday eating shouldn’t feel like a battle. You don’t need perfection; you need consistency and awareness. Prioritise protein and fibre, honour your hunger cues, and enjoy your favourite foods in small, intentional portions.
Metabolic health is shaped by your habits most of the year, not a single meal.
And above all, allow yourself to enjoy the Christmas period. Celebration, connection, and time with family and friends are part of a healthy lifestyle too!