The holidays bring with them a sense of warmth and celebration, often centred around family gatherings, festive feasts, and indulgent treats. It’s a time when we gather to enjoy our favourite foods and traditions, but it’s also when we are most tempted to overindulge, potentially setting us up for a post-holiday health slump. While it's nearly impossible to avoid the allure of that extra slice of Christmas pudding or the second helping of roast potatoes, there are ways to enjoy the holiday season without compromising your well-being. Healthy holiday eating doesn’t have to feel like a chore, and it can even be a joyful, mindful practice.
The science of holiday eating
Over the holidays, we typically find ourselves eating foods that are rich in sugars, fats, and salt—ingredients that, while delicious, can take a toll on our bodies if consumed in large quantities. The body is not built to process such high quantities of indulgence in one sitting. Research shows that overconsumption of these ingredients can lead to blood sugar spikes, increased inflammation, and potential weight gain.
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A key factor here is insulin, the hormone responsible for regulating blood sugar. During the holiday season, our consumption of sugary treats and high-carb dishes can result in higher levels of insulin being released, which over time, can contribute to insulin resistance—a condition that makes it harder for the body to regulate blood sugar levels effectively.
Additionally, the indulgent foods we enjoy—whether it’s a side of creamy mashed potatoes, an extra mince pie, or an alcohol-laden cocktail—can also contribute to inflammation. A spike in inflammation can be linked to various chronic health issues such as cardiovascular disease and joint pain. The holidays, while a joyous time, can inadvertently push many of us into patterns of overindulgence that trigger these inflammatory responses.
But it’s not all doom and gloom. Research also suggests that the way we approach our food can help mitigate these effects. Eating mindfully, balancing indulgence with nutrition, and incorporating a few healthier choices can ensure we don’t completely derail our wellness goals while still relishing the festive spirit.
The human experience
Meet Mei (not her real name), a 32-year-old software developer from Singapore, who found herself caught between the temptation of holiday indulgence and the need to maintain her health. Mei had always been conscious of her diet, maintaining a relatively healthy routine. However, during the annual Christmas celebrations at her family’s home, she couldn’t resist the spread of rich, festive foods.
"There's always that one aunt who insists I have seconds of the Christmas pudding," Mei laughs. "It’s hard to say no, especially when everyone is encouraging me to indulge. I just get carried away."
But over the years, Mei noticed that these indulgent moments started to affect her energy levels. After the holidays, she would feel sluggish, often battling with bloating and weight gain. Last year, she decided to take a different approach, opting to balance out her holiday meals with lighter, nutrient-dense foods like salads and roasted vegetables, alongside her favourites.
"I still enjoy the pudding, but I’ve learned to fill up on healthier foods first. I feel so much better, and I don’t miss out on the fun," she shares.
Mei’s experience highlights an important point—enjoying the holidays doesn’t have to mean sacrificing health. Small adjustments, like adding more vegetables to the plate and being mindful of portion sizes, can make a big difference without taking away the joy of festive eating.
DID YOU KNOW?
A single serving of Christmas pudding contains up to 300 calories, mainly from sugar and fat. By swapping a traditional creamy sauce for a fruit compote or opting for smaller portions, you can still enjoy the festive flavours without overdoing it.
Tips for a healthy festive feast3,4,5
Balance your plate
While it’s tempting to load up on rich, heavy foods, aim for balance. Half your plate should be filled with vegetables and fruits (e.g., broccoli, apples), a quarter with lean protein (e.g., chicken or salmon), and the remaining quarter with whole grains or starchy foods (e.g., brown rice, sweet potatoes). This balance helps regulate blood sugar levels and provides a variety of nutrients that your body needs.
Mind your portions
The holidays are about enjoying food, but portion control is key. Opt for smaller plates, and avoid going back for seconds. A good rule of thumb is to eat slowly and mindfully, allowing your body to register fullness before going for that extra helping (i.e., a good guide would be 20 minutes to finish your meal).
Include healthy fats
Fat often gets a bad rap, but healthy fats from sources like avocados, nuts, and olive oil can actually help keep you feeling full longer and provide beneficial nutrients. Rather than loading up on buttery mashed potatoes, try roasted sweet potatoes with a drizzle of olive oil and a sprinkle of herbs.
Hydrate, hydrate, hydrate
It’s easy to forget about hydration during the holiday hustle and bustle, but drinking enough water is crucial. Hydration supports digestion, helps curb overeating, and keeps you feeling energised. If you’re having alcohol, try alternating alcoholic drinks with water to keep your body balanced.
Healthy swaps
You don’t need to give up your favourite holiday dishes entirely. Instead, make healthy swaps. For example, swap cream-heavy sauces for Greek yogurt or coconut milk, or try using cauliflower rice in place of regular white rice for a lower-carb option.
Get moving
Physical activity is one of the best ways to counteract the effects of a rich holiday meal. A gentle walk after dinner, or a fun family game of football, can help digest the food, lower blood sugar levels, and burn off some of those extra calories.
Be kind to yourself
Finally, remember that the holiday season is about enjoyment, not stress. If you do indulge, don’t beat yourself up. Acknowledge it, enjoy it, and get back to your healthy habits the next day. The key is consistency, not perfection.
DID YOU KNOW?
Even a five-minute walk after eating a meal has a benefit of moderating blood sugar levels, making it an effective way to combat the sugar and fat-heavy holiday meals.6
Day-after reset tips
After a day of indulging in rich, festive foods, your body may be craving a reset. These simple, restorative steps can help you feel lighter, more energised, and ready to continue enjoying the holidays:
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Start with hydration
After a day of rich meals, it's essential to hydrate well. Water helps flush out excess sodium, supports digestion, and reduces bloating. Consider starting your morning with a large glass of water with lemon to kickstart hydration and digestion.
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Eat light and nutrient-dense
Focus on consuming light, whole foods like leafy greens, lean proteins, and fruits. A salad with mixed greens, avocado, and grilled chicken or salmon can provide a perfect balance of nutrients, helping to re-establish your body's equilibrium.
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Incorporate fibre
High-fibre foods, such as vegetables, fruits, and whole grains, can support digestion and ease any bloating. Fibre-rich foods help regulate blood sugar and promote a feeling of fullness, making it easier to avoid overeating.
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Gentle movement
A post-meal walk or a gentle yoga session can help reduce feelings of sluggishness. Physical activity stimulates digestion, reduces inflammation, and supports blood sugar regulation. Even a 10-minute walk around the block can work wonders.
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Opt for a detox tea
Herbal teas like ginger or peppermint can be soothing to the digestive system. They can also aid in reducing any bloating or discomfort from overeating, helping to promote a sense of calm and comfort.
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Prioritise rest
After a heavy meal day, make sure you get enough sleep. Restful sleep allows your body to repair itself and restore balance. Proper sleep is key for maintaining energy levels and promoting a healthy metabolism.
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Mindful eating going forward
As you move forward with the rest of the holiday season, try to return to mindful eating habits. Take time to appreciate your food, eat slowly, and listen to your body’s hunger cues to prevent overindulgence.
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Conclusion
Healthy holiday eating is all about balance. It’s about making mindful choices that allow you to enjoy the festive season while still nurturing your body. By incorporating some small changes—like portion control, hydration, and swapping out some ingredients—you can have a joyful, fulfilling holiday season without compromising your health.
And as Mei’s story reminds us, the joy of eating doesn’t have to come at the expense of well-being. So this year, embrace the festive season with both indulgence and mindfulness in mind, and you’ll emerge from the holidays feeling both nourished and satisfied.
References
- Ma X, Nan F, Liang H, et al. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022;13:988481.
- Christmas pudding. Eat this much. Available at: https://www.eatthismuch.com/calories/christmas-pudding-158420.
- 12 tips for holiday eating. Harvard Medical School. Available at: https://www.health.harvard.edu/blog/12-tips-for-holiday-eating-201212242506.
- 6 tips for a healthy holiday makeover. Mayo Clinic Health System. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/6-tips-for-a-healthy-holiday-makeover.
- Healthy Holiday Eating Tips for Heart-Smart Celebrations. American Heart Association. Available at: https://easternstates.heart.org/2023/11/20/healthy-holiday-eating-tips-for-heart-smart-celebrations/.
- Taking a walk after eating can help with blood sugar control. UCLA Health. Available at: https://www.uclahealth.org/news/article/taking-walk-after-eating-can-help-with-blood-sugar-control.
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