Christmas is a wonderful time of year, but it can also feel like a nutritional minefield. Social events, family meals, rich foods, disrupted routines and a calendar that’s suddenly very full. It’s no surprise that many of us often arrive at January feeling tired, uncomfortable and frustrated with ourselves.
Christmas doesn’t have to be “all or nothing.”
You don’t need to put your health on hold and you certainly don’t need restriction or guilt. The most supportive approach is a gentle one, built on small, simple habits that help you enjoy the season and feel well.
Here are six healthful steps that work beautifully at Christmas.
1. Start festive days with a balanced breakfast
With later nights and busy days, it’s tempting to skip breakfast or grab something quick and sugary. But a nourishing start to the day helps stabilise energy, appetite and mood.
Aim for a combination of protein, fibre and healthy fats. Eggs with vegetables, Greek yoghurt with fruit and nuts, or porridge topped with seeds. Even leftovers count. Starting the day well makes the rest of your choices feel easier and calmer.
2. Keep the balance of your plate in mind - even on Christmas Day
You don’t need to eat “perfectly” at Christmas. Instead, use a simple visual guide:
Half your plate vegetables, a quarter protein, a quarter carbohydrates, plus a little healthy fat.
This works just as well with roast dinners, buffets and festive spreads. Balance isn’t about missing out - it’s about letting all foods fit comfortably.
3. Fill half your plate with veggies first
This one small habit can completely change how you feel after meals. Before adding anything else, start by loading up vegetables.
Think sprouts, carrots, parsnips, greens, red cabbage or salads. Vegetables bring fibre, colour, volume and nourishment helping you feel satisfied without overdoing it.
4. Hydrate before coffee, fizz or mulled wine
At this time of year, it’s easy to forget about water. Dehydration often shows up as fatigue, headaches or increased cravings.
Try having a glass of water before your first coffee of the day and before alcohol. This simple step supports digestion, energy and clearer decision-making without any sense of restriction.
5. Get curious about how alcohol affects you
This isn’t about rules or judgment. Simply notice how alcohol affects you. How do you feel that evening? How is your sleep? Your energy the next day?
Many women find that reducing slightly, alternating with water, or taking alcohol-free days brings a noticeable lift in mood, clarity and energy even during the festive season.
6. Enjoy your Christmas sweet treats after a meal
This can help slow the speed at which they are digested, helping your blood sugar stay more stable, reducing further cravings for treats - and it’s better for your teeth too!
A kinder way to approach Christmas
You don’t need an overhaul. You don’t need to “be good.” And you certainly don’t need to wait until January to start again.
Small, simple steps - done consistently - give massive health benefits. Christmas included.
If you’d like more guidance, support and real-life strategies for eating well without restriction, I’d love to help, whether through my membership, Beyond Calories program, a 121 session, or a future Taste, Learn, Nourish event. Book your free Discovery Call – The Pharmacist Nutritionist here
Have a wonderful Christmas,
Helen🍏
P.S. Don't forget the NHS recommends we supplement with vitamin D over the winter months - read more about it here Why Supplements Aren’t a Shortcut – and Why Vitamin D Matters This Sea – The Pharmacist Nutritionist
