How does the festive period impact our nutrition?
The festive season combines psychological, physiological, and environmental factors that often lead to less balanced eating. The colder months bring about significant changes in our environment and, as a result, in our bodies. With its short days and lack of sunlight, winter can leave us feeling tired and more prone to low mood. This is partly because our exposure to daylight influences the production of serotonin, a neurotransmitter that plays a crucial role in regulating mood. Less sunlight means lower serotonin levels, which can contribute to feelings of sadness and lethargy. As a result we instinctively crave carbohydrate-rich comfort foods like chocolate to stimulate serotonin production.
Additionally, social cues—think abundant festive spreads and family traditions—encourage indulgence. Even as a nutritionist who's clearly biased when it comes to the benefit of eating nutrient dense foods and reducing sugar intake, I have to recognise that food is so much more than nutrients. It’s socialising, celebrating, connecting with family and friends and very much engrained in human culture. It’s important to highlight that this is not actually a bad thing!
However, overconsumption of sugary and fatty foods can cause blood sugar fluctuations, leaving us tired and irritable. This cycle often perpetuates cravings and can dampen mood further. As a result many of us end up feeling sluggish and drained after the holiday season.
What does a week of ‘bad’ eating (although we don't use this term here) do to us long-term?
The good news is that a week of indulgence is unlikely to cause long-term harm if it’s balanced by healthier habits before and after. Studies suggest that short-term overeating primarily leads to water retention and glycogen storage rather than permanent fat gain. The body is remarkably resilient and can return to baseline with consistent movement, hydration, and nutrient-dense meals post-holidays.
The psychological benefits of relaxing food 'rules' during the festive season—enjoying meals with loved ones and reducing stress—often outweigh any temporary setbacks.
Tips to stay on track nutritionally over Christmas
The key here in my opinion is to move away from the ‘all or nothing’ mindset so many of us have. Banish thoughts such as ‘I’ve ruined it’ or ‘I’ve had one biscuit, I might as well have the whole pack’ and focus on putting in enough of the good stuff to keep your body well nourished.
Here are some practical, non-restrictive strategies to navigate festive eating:
1. Start with a nutrient dense breakfast
Begin the day with a high-protein, fibre-rich breakfast like Greek yogurt with berries and nuts or poached egg with avocado on sourdough toast. This stabilises blood sugar and curbs mid-morning grazing. No sugar for breakfast is a non-negotiable for me even during Christmas as we are most sensitive and most likely to spike blood glucose levels than any other time of the day.
2. Stay hydrated
Aim to drink at least 1.5 liters of water daily. Good hydration is the foundation for some many processes in the body and again a non-negotiable. Another top tip here is to alternate alcoholic drinks with water or herbal teas to avoid dehydration.
3. Prioritise protein and veggies at meals
Load up on turkey, salmon, and roasted vegetables. Protein keeps you full longer, and fibre aids digestion, reducing post-meal bloating. Yes, absolutely have the roast potatoes as well but make sure protein and veggies fill around 3/4 of your plate and ideally eat them first. Eating protein and fibre first reduces your risk of spiking your blood sugar as it slows down absorption of glucose into your blood stream. It also reduces your likelihood of overeating.
4. Be mindful of portions, not restrictions
Enjoy your favourite treats, but serve them on smaller plates to naturally eat less without feeling deprived. Also don’t only snack on cakes and mince pies for a week. Add in some nuts and fresh fruit as well to keep it balanced.
5. Take a post-meal walk
A gentle 20-minute stroll after dinner can improve digestion, regulate blood sugar, and boost mood.
Finding balance and embracing festive indulgence
It’s important to recognise that the holidays are a time for joy and connection. Gaining a few pounds certainly isn’t a disaster—it’s often just water weight and replenished glycogen stores, not fat.
Your festive nutrition recommendations:
Christmas Day: Add a few slices of citrus to your water and keep your water bottle by your side to aid digestion and minimise bloating. Balance indulgent dishes with fibre-rich sides like roasted Brussels sprouts.
Boxing Day: Have breakfast a little later if you’re feeling full from the previous day. Ensure your first meal is nutrient-dense though — think eggs with sautéed spinach and tomatoes.
Throughout the week: Snack smart with options like smoked nuts or hummus with veggie sticks. These are satisfying without overloading on sugar.
One final thing. If you're looking to start working on your health goals in the new year and would like me by your side to create a personalized plan, get in touch. January tends to be a busy time for nutritionists, so don't leave it till the last minute to get booked in to avoid disappointment. Reach out now for your free 15-minute mini-consultation to find out more about how I can support you and secure your spot to work with me.
Wishing you a Merry Christmas and Happy Holidays!
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