10 top tips to
enjoy a balanced
Christmas

With parties, feasts and presents galore, Christmas is so often the season of over-indulgence.

And yet for all the fun of the festive period, for many of us ‘the most wonderful time of the year’ can end up making us feel anything but wonderful come January.

By then our Christmas cheer gives way to shame and guilt – which is why so many of us start new diets or head for the gym.

But does it really have to be that way? No, it doesn’t!

Here are 10 top tips to help you enjoy a balanced Christmas this year…

1. The good old Christmas dinner

One of the best things about Christmas is the traditional roast dinner! And whether it’s turkey on your table, or alternatives like beef, lamb, goose, gammon or a veggie or nut roast, the good news is there’s absolutely no reason why a roast dinner can’t be healthy.

Christmas dinner table with roast ham and vegetables

roasted potatoes, parsnips, carrots and garlic

But here’s a simple tip to keep you on track… put your veggies on your plate first! Followed by potatoes, then meat, then sauces. It’ll help make sure you’ve got the right balance on your plate.

Meat may be at the forefront of our thoughts in our Christmas kitchen, but veg really comes into its own at this time of year – and, from honey to cinnamon and spice, there are lots of things you can do to make veg like carrots, parsnips, broccoli and, of course, sprouts, pop!

Sauces like gravy, cranberry sauce and apple sauce should also be used sparingly as they’ll add sugar, salt and calories. And anyway, traditional Christmas foods have amazing natural flavours that you don’t want to mask with all those added extras.

Looking for some festive recipe inspiration? The BBC Good Food website is a good starting point, but you’ll find lots of ideas elsewhere online or on social media from the usual celebrity chefs and foodie influencers.

2. Balance out the days

Christmas Day is special, so of course we’re going to want to enjoy ourselves – and you shouldn’t feel bad about that.

And whether it’s your work’s Christmas do or other catch-ups with families or friends, there are bound to be other times when we eat and drink less healthily than usual.

But eating well is all about balance, and that doesn’t mean you have to eat the same number of calories or the same types of foods each and every day.

Instead of writing off the entire Christmas period as a ‘free for all’ that you’ll make amends for in January, try to set aside days in the gaps between the festivities where you can be a little more healthy.

These little breaks can be good for your body and mind, and can also help to make your indulgences even more special.

3. Make meat a treat!

Likewise, if you do end up going big on meat on the 25th, it’s a good idea to plan in plenty of meat-free meals, or even meat-free days, in the days before and after.

That’ll ensure you don’t go overboard on the fat and salt you’ll find in meat, and especially red meat (like beef) and processed meats (glazed ham or pigs in blankets, anyone?!).

There are many other good sources of protein, such as fish (oily fish like salmon or mackerel is best), eggs, beans, lentils and pulses, nuts and seeds – all of which can contribute to a healthy, balanced diet.

4. Alcohol-free days

The same thought process can be applied to what we drink.

There’s no health or nutritional benefit to alcohol, and drinking too much too often can be damaging. Nevertheless, many of us still find alcohol helps us unwind and enjoy ourselves, and there’s nothing wrong with having a festive tipple or two so long as we don’t go overboard.

However, it’s worth remembering there’s seven calories in just one single gram of alcohol – almost as many as in a gram of fat. Low or no alcohol beers, wines or spirits will help you keep a lid on those calories, and fortunately there are now some really tasty options out there that can satisfy your tastebuds without the alcohol content. So why not give ‘Nozecco’ a go for those Christmas toasts?!

When it comes to alcoholic drinks, don’t drink on an empty stomach or you’ll soon be reaching for those salty snacks… which will in turn lead to you drinking more. Alcohol also dehydrates us, so it’s a good idea to have a glass of water after every alcoholic drink.

Off to a Christmas do? Try to avoid drinking in rounds so you don’t end up drinking more than you intended and can go at your own pace.

Three hands making a toast with champagne

5. Simple swaps

For many of us, Christmas is about spending quality time with family and friends… and large gatherings often mean party food!

Again, you shouldn’t feel bad about enjoying your Christmas, but if you’re trying to be health conscious then there are also some simple swaps you can make on your buffet table.

Nuts about nuts? Choose unsalted rather than salted varieties, and try dropping ‘dips and chips’ for hummus and crudites, or pick out baked versions of crisps or lentil chips that are typically lower in fat.

Lots of party foods come wrapped in pastry, so try to limit these and find alternatives that aren’t. Try to avoid the blandness of the ‘beige buffet’ and use the natural colours of fruit and vegetables to make your table more attractive… whether it’s sweet winter berries, braised red cabbage or inventive festive flourishes like ‘candy canes’ made from chopped bananas and strawberries or raspberries!

We go crazy for cheese at Christmas, and it’s fine in moderation, but it does contain high levels of saturated fat and salt, so think of other things you could put alongside crackers (like grapes or hummus), or choose lower fat cheeses like feta paired with olives and tomatoes.

For the sweet-toothed, again it’s fine to enjoy chocolate, sweets and desserts in moderation but make an effort to put out less of these foods and replace them with fruit instead as a healthier option.

Finally, instead of fizzy drinks, go for no added sugar cordials or even smoothies instead, and maybe even a simple jug of water to help the food go down. Diet or ‘zero’ fizzy drinks don’t have the sugar or calories of regular versions, but still contain artificial sweeteners that we should try to limit.

6. Make time for cooking!

The joy of Christmas food isn’t just found in the eating, but in the cooking too. Yes, the kitchen can be a wonderful place at Christmas and a good way of spending time and connecting with family.

Even better, cooking our own food at home is almost always a healthier option than relying on ultra processed foods and ready meals. It can also be fun too!

If you’ve got kids, why not get them involved in cooking or baking? Homemade gingerbread men or festive cookies make for a simple and traditional treat, which you can enjoy with the added satisfaction of having made them together.

7. Don’t gift food

Food can make for a convenient gift, especially when you’re struggling for inspiration! The problem is the types of foods we usually give each other as presents are chocolates, sweets and other ultra processed items, or even alcoholic drinks.

Let’s face it, we’ll all be stocking up on the stuff we love most before the big day anyway… so to make sure you don’t end up overloaded with sugary treats, why not make a deal with friends and family not to gift each other food or alcohol this Christmas?

If you’re struggling for time or inspiration for a more personal gift, maybe give a voucher instead? Even better if it can be for a local business, as a little Christmas boost for the local economy.

children making cookies with festive moulds

8. Party game prizes

Party games are fun at Christmas, especially if you have young children. Even better if they get us up off the sofa and moving about, like musical statues or musical bumps.

But if you’re playing for prizes, go for something other than sweets or chocolates. There’ll be enough of those going around anyway!

9. Keep treats in cupboards

Stocked up on biscuits, mince pies and tubs of chocolates ‘in case you get visitors’? Well, nobody wants to be a poor host, do they?! (And if nobody turns up, more’s the pity… we suppose it just means more for us!!!)

But rather than leave those snacks out around the house, stick them in a cupboard instead. When treats are out on the coffee table in our line of sight, it’s all too easy to reach for one out of habit, or simply as something to keep our hands occupied while we watch a bit of Christmas telly.

Keeping them in a cupboard, on the other hand, forces us to make the conscious effort to get up and fetch one – giving us time for a second thought to question whether we really want a treat at all. For many of us, it’s a simple case of ‘out of sight, out of mind!’

10. Stay active!

So often when we think of Christmas, we picture ourselves around the telly snacking on mince pies and chocs, and drinking a glass of sherry or bubbly.

And you know what… that’s absolutely fine! In moderation!!!

Take the time to chill out and relax if you want to, you’ve most likely earned it after a busy year, but do make sure you find time for being active over the festive period too.

If you’re a gym goer, instead of thinking ‘I’ll go back in January’, look for a chance for a quick 30-minute workout or a group exercise class in between the festivities.

A good Christmas walk also makes for a fine tradition, whether on your own or as a family or friends group, so why not head out and enjoy the wintry scenery. Maybe see if you can spot a festive robin?

Little one got a new bike from Father Christmas? Head to the park to give it a try and spend some time being active together as a family.

And since it’s the season to be jolly, stick on some Christmas party music and get up and dance!

Whatever it is you choose, a little movement here and there adds up – and also means your body won’t be in for so much of a shock come January.