Enjoy the Festive Season Without Food Guilt: Eating Well During the Holidays

It's December, so naturally I am hiding in my room.

I'm already exhausted. December is a whirlwind of snack foods, celebratory drinks and endless catch-ups (always around food). Aside from the weariness, I don't seem to fall into the food trap as much anymore, and I want to share some of these ideas with you.

The holiday season should feel joyful, relaxing, and full of connection, but it can also bring stress, disrupted routines and extra food temptations.

No one sees a Naturopath or a Nutritionist in December. Everyone is too busy tox-ing, before the inevitable de-toxing! Now, I'm not hating on you here. But you don't have to detox all your bad habits in January, and you really can 'have your cake and eat it too', with a few tips for staying well.

The aim isn’t to restrict yourself or miss out — it’s to enjoy holiday food and memories while keeping your body balanced, energised and supported.

This guide will help you navigate Christmas parties, lunches, family gatherings and New Year celebrations with confidence, ease, and ZERO guilt.

Why Holiday Eating Feels Hard — and What’s Actually Happening in Your Body

1. Less routine = more cravings

When sleep is irregular, meals shift later, and alcohol is more frequent, hunger hormones like ghrelin become louder. This leads to bigger cravings for sugar and refined carbs.

2. More rich foods = slower digestion

Christmas ham, trifle, chocolate, cheese, mince pies and cocktails are delicious — but they’re also dense. The combination of fats, sugar and alcohol slows your gastrointestinal motility. That’s why people often feel bloated or “heavy”.

3. Social pressure = mindless eating

When you’re chatting, grazing, or offered food continuously, you naturally eat more — not because you lack willpower, but because your attention is elsewhere.

4. Alcohol increases appetite

Even one or two drinks decreases impulse control and increases cravings (especially salty snacks!), making it harder to tune into fullness cues.

5. Emotional load = comfort eating

Christmas can bring loneliness, grief, overstimulation, or family tension. Your body seeks comfort, and food is the fastest-acting source of dopamine. Are you hungry or tired? Would a nap or a short walk outside make you feel better than chocolate (not always, I know, but try it first).

None of this makes you weak. It makes you human. And understanding it empowers you to respond rather than react.

How to Eat Well Without Feeling Restricted

This is where naturopathic principles shine: balance, nourishment and sustainability.

1. Eat like a grown-up during the day

Skipping meals to “save up” for dinner backfires. It leads to overeating, unstable blood sugar, irritability, and feeling out of control around food.Instead:

• Eat a protein-rich breakfast

• Have lunch or a proper snack before events

• Stay hydrated

This stabilises hunger hormones and prevents binge-eating later.

2. The Three-Quarter Rule

I teach all my clients this strategy: Fill three quarters of your plate with real food (protein + veg), and the last quarter with your favourite festive treat. This gives balance and satisfaction.

3. Holiday Hydration Strategy

Dehydration makes you feel tired, foggy, constipated and hungry (even when you’re not).Use this simple guideline:

• 1 glass of water per alcoholic drink

• Electrolytes the morning after events

• Carry a water bottle when out shopping or travelling

4. Prioritise protein

Protein keeps you full, stabilises blood sugar, and reduces cravings. During holidays, aim for:

• Eggs for breakfast

• Chicken, turkey, salmon or tofu at lunch

• Lean meats or legumes at dinner

Add a handful of veg and your body will thank you.

5. Don’t restrict — swap

Supporting your health doesn’t require missing out. Try simple swaps like:

• Sparkling water + lime instead of lemonade

• Dark chocolate instead of milk chocolate

• Prawns + salad instead of fried snacks

• Fresh fruit + cream instead of sugary desserts

These aren’t rules — just tools.

How to Support Gut Health During the Silly Season

Holiday eating often affects digestion. These are small habits with big impact:

1. Choose fibre whenever possible

Include:

• Berries

• Kiwi fruit

• Rocket, spinach, salad

• Oats

• Chia seeds

• Wholegrains

Fibre keeps bowel movements regular, supports the microbiome, and helps manage post-meal blood sugar.

2. Chew your food

This simple habit reduces bloating and aids digestion.

3. Start your day with a probiotic-rich food

Examples:

• Greek yoghurt

• Kefir

• Sauerkraut

• Kombucha

This supports microbial balance during times of indulgence. When I say 'start your day', I mean it. Greek yoghurt is easy to do for breaky, and so is kefir (it's a yoghurty drink). For savoury breakfasts, consider saurkraut or kimchi on the side - works well with eggs, omelettes, toast + avo.

4. Herbal helpers

• Ginger for nausea

• Peppermint for bloating

• Chamomile for stress + digestion

• Dandelion for liver support

How to Enjoy Holiday Treats Mindfully

You don’t need to avoid treats — just enjoy them intentionally.

Use my Three Bite Technique

The first bite = pleasure

The second bite = satisfaction

The third bite = awareness

After that, decide if you want more.Not out of guilt — out of connection to your body.

Sit down when eating indulgent foods

This naturally reduces overeating.

Say yes to foods you genuinely love

Say no to foods you’re eating just because they’re there.

Managing Alcohol Without Missing Out

You can still enjoy a drink — just mindfully.

Try:

• Low-alcohol wine

• Alcohol-free botanical spirits

• Kombucha spritzers

• Soda + lime + bitters

• Mocktails with fresh herbs

Your mood, sleep, skin and gut will all improve.

My Favourite Holiday Wellness Rituals

🌞 Morning light

Supports mood and circadian rhythm.

🚶 10-minute walks

A quick walk after meals improves blood sugar and digestion.

😴 Protect your sleep

Aim for wind-down time, even if bedtime varies.

🧘 Breathing breaks during busy days

Regulates your nervous system.

🫶 Plan quiet time

Holiday burnout is real. Permission to rest.

The Holiday Season Isn’t a Test — It’s a Season

Healthy eating during Christmas isn’t about perfection. It’s about feeling good in your body, honouring your needs, and enjoying the moments that matter.

When you nourish yourself, you:

• improve energy

• reduce bloating

• improve mood

• protect gut health

• support immunity

• enjoy celebrations more

You can absolutely have pavlova, cheese platters, roast meats, cocktails, chocolates and Christmas pudding and maintain balance.

If you want support creating a holiday plan tailored to your digestion, hormones, mental health or weight goals, this is what I help people do every day - give me a call.