The festive season is a time of joy, celebration, and indulgence, but it often leaves us feeling sluggish, guilty, and out of sync with our health goals. With some simple strategies and mindful choices, you can enjoy all the festive fun without overloading on unnecessary calories. Let’s dive into the facts, tips, and tricks to stay healthier while still savouring the Christmas cheer.
How Many Extra Calories Do We Consume at Christmas?
Research suggests the average person consumes 6000 calories on Christmas Day alone, significantly more than the recommended daily intake of 2,000 calories for women and 2,500 for men. And it's not just the main meal—nibbles from buffets, chocolates, and festive drinks all add up.
But it’s not just Christmas day that adds on the calories. All the parties and social gatherings in December add up. Party food adds on sometimes thousands of calories that the person would not have usually eaten.
Research in The American Journal of Clinical Nutrition revealed that individuals might consume up to 48% more food when eating with others, particularly friends or family, than when dining solo. Social eating is thought to amplify pleasure, relax norms around portion control, and encourage matching behaviours where people unconsciously eat as much as those around them
The key to avoiding these calorie traps is to approach festive meals with a little preparation and strategy.
Smart Choices at Buffets
Buffets can be calorie minefields, but they don’t have to derail your health goals. Here’s how to navigate them wisely:
- Start with Protein and Veggies: Fill your plate with lean proteins like turkey, chicken, or fish, and load up on non-starchy vegetables or salads. These options are nutrient-dense and help keep you full.
- Skip the Sauces: Avoid heavy cream-based sauces, cheesy dips, and mayonnaise-laden dishes. Instead, go for lighter options like salsa, vinaigrette, olive oil or lemon juice.
- Watch Out for Fried Foods: Bypass anything breaded or fried, such as tempura or battered items. Opt for grilled, baked, or steamed alternatives.
- Use a Smaller Plate: Studies show that people eat less when they use smaller plates, as it visually tricks the brain into feeling satisfied with smaller portions.
- Move Away From the Buffet Table: Don’t stand next to the table where you can easily pick. And even better, stand where you can’t see the table. There is nothing like watching food to make you want it.
Healthier Options for Christmas Dinner
A traditional Christmas dinner can be both delicious and nutritious with a few tweaks. There is no reason to feel any guilt about what you are eating. Christmas dinners are meant for indulgence, but don’t have to make you feel over-indulged. If you have control over what is being served, this is even easier:
- Turkey: A lean protein powerhouse, turkey is a great choice. Just avoid eating too much skin, as this is where the extra fat and calories are concentrated.
- Vegetables: Fill your plate with roasted Brussels sprouts, carrots, parsnips, and green beans. Avoid adding too much butter or oil when cooking.
- Stuffing: Instead of calorie-heavy sausage stuffing, try a healthier version with whole grains, nuts, and herbs.
- Roast Potatoes: Cut calories by keeping your roast potatoes to a minimum. Roast squash is a really good alternative as they are less starchy.
- Gravy: Use homemade gravy made from stock rather than processed options that often contain added sugar and fats.
- Eat your vegetables and meat first: This will reduce the effect of the starchy potatoes on your blood sugars.
Low-Calorie Alcohol Choices
Alcohol is often overlooked as a major calorie contributor during the festive season. A glass here and a cocktail there can quickly add up. With Cancer Research finding that the average person adds about 4000 calories to their Christmas party season in alcohol alone (and that excludes any extra food they are having). Here’s how to sip smarter:
- Champagne or Prosecco: In terms of calories, sparkling wines would be my festive drink of choice as it is relatively lower in calories per glass, with about 90 calories per glass.
- Dry Wines: A glass of dry white or red wine typically contains around 110 calories per 125ml serving (that’s a very small glass by the way!).
- Spirits with Low-Calorie Mixers: Vodka, gin, or whiskey with soda water, diet tonic, or zero-calorie soft drinks are some of the lowest-calorie options, averaging 65–80 calories per serving. However, personally I’d prefer you to have full sugar mixers than diet sodas containing aspartame owing to the health issues associated with it. So perhaps a better options would be to…
- Use Fresh Fruit/Vegetable Juice as a Mixer: This is slightly harder as fruit juice can be very sugary. And blending fruit means your blood sugars raise particularly quickly after drinking, so you need to select well. But by using fresh ingredients and avoiding UPF’s you’ll be at least giving yourself more vitamins and avoiding harmful chemicals. But some good healthier options could be:
- Fresh Lime or Lemon Juice
-
- ~3–5 calories per 30 ml (1 ounce).
- Use freshly squeezed lime or lemon juice with soda water for a tangy, refreshing mixer.
- Cucumber and Mint Water
-
- ~1–2 calories per 30 ml.
- Blend or muddle cucumber with fresh mint, then mix with sparkling water.
- Watermelon Juice
-
- ~10 calories per 100 ml.
- Blend fresh watermelon, strain, and use as a lightly sweet mixer.
- Tomato Juice
-
- ~13 calories per 100 ml (unsalted).
- A great base for savoury cocktails like a Bloody Mary.
- Celery Juice
- ~5 calories per 100 ml.
- Use as a savoury mixer with lime or spice.
6. Berry Puree
- ~34 calories per 100 ml (depending on the berry - berries are lower sugar fruits).
- Blend strawberries, raspberries, or blueberries, then strain for a vibrant and nutritious mixer.
- Avoid Creamy Cocktails: Drinks like eggnog, Irish cream, or mulled wine are calorie bombs, with some containing over 300 calories per glass.
Avoiding getting so drunk you have a hangover is also recommended, as you will often binge eat the next day when you are not feeling 100%. So enjoy yourself, but just reign it in a little.
Festive Season General Healthier Survival Tips
- Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and help manage your appetite. People who keep a jug of water easily accessible nearby tend to drink more. So get one at the ready.
- Don’t Skip Meals: Eat balanced meals before festive events to avoid arriving overly hungry, which often leads to overeating.
- Be Mindful: Take your time when eating and savour each bite. You’re more likely to feel satisfied and eat less overall.
- Plan Active Festivities: Include a winter walk, dancing, or games to burn some calories and keep the mood upbeat.
The festive season is about celebration, connection, and joy—not deprivation. By making mindful choices and balancing indulgence with healthier options, you can enjoy everything this time of year offers while staying on track with your health goals.
Ready to kickstart a healthier you in 2025? Check out my 21-Day Reset Diet/3 Month Reset starting January 3rd, designed to help you reset and refocus after the festive season!
