Christmas survival guide: 10 Nutritional tips to get through the festive season

It's here again! Santa's sleigh is only days away, parties are in full swing, and mince pies and mulled wine are hovering seductively. Not to mention chocolates, canapes and festive lattes… 

So, if you're worried about Christmas bloating, weight gain, and just generally feeling a bit sluggish, then here are my top 10 nutritional tips to help your waistline and energy levels survive this year’s festive season. 

1. Have protein with your breakfast. 

We need protein to help stabilise our blood sugars. If we have foods like toast, honey and orange juice for breakfast a surge of sugar hits the bloodstream and we kick out insulin – this makes you store fat and can lead to sugar cravings and energy dips. 

Get yourself off to a good start. Eggs, porridge with plenty of nuts and seeds or natural yoghurt, nuts and berries are good choices. I’ll be making smoothies with frozen berries, a few oats hemp seeds, walnuts and natural yoghurt 1st thing or possibly poached eggs and a good rye bread.  

2. Cook loads of vegetables

This is easy for the meals you’re in control of -  fill half your plate with them. Go for the non-starchy green and red veg (broccoli, kale, cabbage, leeks, peas, green beans, red peppers, tomatoes etc). These are full of anti-oxidants, magnesium and vit C (useful in times of over-indulgence and stress – did I say stress, surely not at Christmas☺ ). 

They also prevent you filling up most of your plate with starchy carbs (ie potatoes, parsnips)  or fatty meats, helping battle the festive bulge!  Did you know that most of us consume around 3000 calories with our Christmas meal? – eeeks, that’s pretty hefty!

3. Snack on nuts

Stock up with chestnuts to roast and “proper” nuts to crack. Some of the supermarkets are doing packs of nuts complete with a nutcracker. They look lovely on tables for nibbles and by eating them you’ll be adding minerals and energy giving B vitamins to your diet. Chestnuts are low fat, nutrient dense and, deliciously warm from the oven, make a great snack in front of a film.

4. Prepare light lunches ahead

Make some healthy soups in advance and freeze so you can defrost and have smaller meals over the festive period. Pack them full of vegetables, especially green ones and you can have an easy light lunch or supper brimming with nutrients. It might prevent you from attacking the cheese and crackers!

5. Remember your omega-3s

Add salmon to scrambled egg, have a mackerel salad at lunch or sardines on wholegrain bread. Smoked salmon on rye bread is very good with champagne (I can’t wait!). These fish provide essential fats which are needed to balance blood sugars (see 1), are anti-inflammatory and good for your immune system. We can get them from some seeds too (flax, hemp, chia).

6. Upgrade your party snacks

For a crunchy snack to have with drinks try mini oatcakes instead of crisps or dry fry some pumpkin and sunflower seeds in a pan with tamari (or soy sauce) to give a salty flavour. The seeds will pop and take on a completely different texture, but more importantly you’ll be getting big doses of minerals and some protein.  And roasted kale would be a great crisp alternative.

7. Support your liver

Add artichoke hearts and beetroots to salads – both are exceptionally good for your liver. Artichokes may help reduce indigestion too and help stimulate bile so you can digest your fats!

8. Stay hydrated

Drink water as well as wine!! This may sound blindingly obvious but it’s incredibly easy to forget. If you don’t like plain water, have sparkling with lime juice (extra vit C) or try a little elderflower cordial. Your head, liver and YOU will be grateful the next day.   The Natural Dispensary sell a wonderful ginger drink called Mother Root.   

9. Herbal teas

Swap an after-dinner coffee for peppermint, nettle or fennel tea: all of these can aid digestion and nettle is a wonderful cleanser.

10. Leftover turkey? 

Make a curry and add lots of turmeric, onions and garlic: all great for a slightly overworked liver ☺ You can make an easy turkey bone broth with leftover bones to support your gut and immune system post-celebrations. 

The Bottom Line: Enjoy Christmas Without the January Regret

Do all these little things and you'll have a healthier, more energised Christmas. You don't have to be perfect — I'm certainly not! But these small, strategic choices can make the difference between starting January feeling sluggish and bloated versus feeling relatively good and ready to get back on track.

Need more personalized support with bloating, energy, or getting your health back on track after Christmas? Book a discovery call to see how we can work together.

Remember: it's not about restriction or missing out. It's about making smart choices where you can so you can truly enjoy the treats that matter most to you.

Wishing you a very happy and healthy Christmas!

FAQs: Christmas Survival

• How can I avoid weight gain at Christmas?

  Focus on filling half your plate with vegetables, starting each day with protein, staying hydrated, and being strategic about which treats you really want versus mindless nibbling.

• What should I eat for breakfast on Christmas morning?

  A protein-rich breakfast like eggs, protein smoothies, or porridge with nuts and seeds will stabilize your blood sugar and help you make better choices throughout the day.

• How much water should I drink during Christmas parties?

  Aim to alternate each alcoholic drink with a glass of water. This helps prevent dehydration, reduces hangover symptoms, and helps you feel fuller so you're less likely to overeat.

• What are the best foods to support my liver during Christmas?

  Artichokes, beetroot, turmeric, garlic, onions, and cruciferous vegetables like broccoli and Brussels sprouts all support liver detoxification.