Healthy Eating During the Festive Season

The festive season is upon us, and while it’s a special time for celebration and connection, it can also unravel even the best intentions around healthy eating and movement. With holiday gatherings, family feasts, and an abundance of treats, sticking to your usual habits can start to feel overwhelming.

According to research, the average weight gain over the holiday period is around 0.5 kg. Not ideal, but not extreme either. The real concern is that this small increase most often isn’t lost afterward — it tends to compound year after year, contributing to that gradual “scale creep” over time.

Often, this time of year encourages an all-or-nothing mindset — “I’ll start again in the New Year” is something we hear all too often, and it might be the very thing holding you back.

Here are my top tips to have your cake and eat it too this holiday period — listed from most to least impactful:

1. Get your foundations right and stick to them as much as possible over the holiday period.
   
   Doing this means you can slip back into your normal routine easily once the busy season slows down in January. Your consistent habits and daily routines matter far more than the occasional celebration meal. December has 31 days. If you eat 3 meals per day, that’s 93 meals this month. Attending even 6 big events is only making up 6% of your meals for the month. Focus on what you do most of the time, not the rare occasions.
   

2. Stay hydrated.
   
   Choose water or sparkling water whenever you can, rather than sweetened beverages. Dehydration can blur the signals your body sends, making it harder to tell whether you’re truly hungry or just a bit thirsty. Aim to hydrate before an event and continue sipping throughout — it can make a surprising difference in your appetite and overall energy.
   

3. Move daily. 
   
   This does not mean an hour in the gym or a 10km run. Put the Christmas carols on and have a dance in the kitchen while you cook, park a couple of streets away from your next Christmas party or just take a simple walk around the block whenever you can fit it in. Make it a habit to move regularly.
   

4. Eat Mindfully
   
   One of the best ways to avoid overeating is to slow down and savour your food. Pay attention to your hunger cues and stop eating when you feel satisfied, not overly full. Eating mindfully allows you to fully enjoy the flavours and textures of your meal without mindlessly consuming extra calories.
   

5. Don’t follow the crowd.
   
   You don’t have to take a canapé just because it’s offered, and you certainly don’t need another alcoholic drink simply because the person you’re chatting with is heading to the bar. And if you’re not a huge fan of pavlova? Great news — you don’t need to have a slice.
   Choose the foods and drinks that genuinely bring you joy, not just whatever happens to be on offer. Giving yourself permission to say “no thanks” is a powerful way to stay aligned with your goals while still enjoying the festivities.

Seek Professional Support

Navigating the festive season with your health in mind doesn’t have to be difficult. If you’re feeling unsure about how to balance holiday indulgence with healthy eating, our Dietitians at PACE HM can help. They can provide personalised advice tailored to your unique needs, helping you stay on track while still enjoying the festivities.

Reach out to PACE HM today to schedule an appointment with one of our dietitians and get expert guidance on how to maintain your health goals during the holiday season.