You can enjoy festive food without losing sight of your health goals.
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Key takeaways
- Balance, colour and mindfulness are your best tools for healthy eating.
- One big meal won’t derail your habits, it’s all about what you do most of the time.
The festive season is all about food, fun and connection and yes, you can enjoy it all while staying healthy.
Whether it’s a long lunch, a BBQ with friends or a dinner that turns into dessert (and seconds), these 5 simple tips can help you feel good inside and out.
5 festive food tips: A dietitian’s guide
Hi, I'm Riley, the festive season is all about food, fun and connection. And yes, you can enjoy it all without losing sight of your health goals.
Here are 5 simple food tips to help you through the holiday season.
Firstly, don't skip meals.
It can be tempting to skip breakfast before a big lunch or lunch before a dinner, but arriving overly hungry often leads to overeating.
Start your day right with a balanced meal that includes protein, whole grains and fibre to keep your appetite steady all day long.
This could be eggs on toast with some spinach and tomato, or rolled oats with yoghurt and fruit.
Next, don't skip the veggies. When you're serving up, fill half your plate with veggies or salads first. They're packed with fibre and nutrients which will help you feel fuller and you can still enjoy your festive favourites.
The third tip is to slow down and savour. Festive meals aren't a race. Take your time, enjoy every bite and listen to your body.
It can take time for your brain to register fullness, so slowing down helps you eat more mindfully.
The 4th tip is to choose drinks wisely. Liquid calories can add up quickly, especially over the holidays. Try alternating alcoholic or sugary drinks with water or sparkling water.
You'll stay hydrated and you'll feel better the next day.
And finally, don't stress or feel guilty. Most importantly, one meal or one day won't undo your healthy habits. You can always get back on track the next day.
The festive season is about connection and enjoyment, and healthy eating is about balance, not perfection. So, enjoy your food, stay mindful and most importantly, have a happy, healthy festive season.
1. Don’t skip meals
It might seem clever to skip breakfast before a big lunch or dinner, but arriving overly hungry usually leads to overeating.
Start your day right with a balanced meal that includes protein, whole grains and fibre to keep your appetite steady. If you know you’re going to have an indulgent day, this ensures you’re getting in the important nutrients early. Try eggs on toast with spinach and tomato or rolled oats with yoghurt and fruit.
Tip: Eating regularly will help keep your energy levels consistent.
2. Fill half your plate with plants
When serving up, fill half your plate with vegetables or salads first. They’re full of colour, nutrients and fibre which will help you feel satisfied.
Think fresh salads, roasted veggies or colourful vegetable platters served with dip .
Tip: Add colour to your plate for a greater variety of vitamins and minerals..
3. Slow down and savour
Festive meals aren’t a race. Take your time, chew slowly, and really focus on your food. It can take time for your brain to register fullness as it needs to receive signals from your gut, so slowing down helps you tune into your hunger and fullness cues. 1
Tip: Put your fork down between bites or chat with the person next to you to eat more mindfully and build connection.
4. Choose drinks wisely
Liquid calories can add up quickly. Try alternating alcoholic or sugary drinks with water or sparkling water. It’s an easy way to stay hydrated and helps you feel fresher the next day.
Tip: Add citrus slices or mint to your water for a festive twist.
5. Don’t stress or feel guilty
Most importantly, one meal (or even one day) won’t undo your healthy habits. The festive season is about connection and enjoyment, not perfection.
If you overindulge, simply get back on track with your healthy habits and routine the next day. Healthy eating is about balance, not restriction.
Tip: Enjoy the moment, you can always get back on track tomorrow.
Remember, healthy eating is all about balance. You don’t have to miss out on your festive favourites. Instead, aim to eat mindfully and make room for your health, connection and a little indulgence this season.
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Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
1 Why eating slowly may help you feel full faster - Harvard Health
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