Enjoy your holiday and weekend meals again- Guilt free!
The festive season is a time for celebration, joy, rest, and precious moments with loved ones. Food and drinks are at the heart of many festive traditions, and it’s normal to worry about overindulgence or the dreaded “holiday weight gain.” But it doesn’t have to be stressful! With a little mindfulness and balance, it is possible to fully enjoy the festive season without guilt.
Here are 10 practical tips to prioritize health, prevent excess weight gain, and savour the joy of the holiday season.
1. Don’t skip meals
Skipping meals might seem like a good idea to "save calories," but it can lead to increased hunger, cravings, and overeating later in the day. It might be tempting to skip breakfast or lunch if you know you have a big dinner planned, but this can backfire.
Instead, stick to regular meals and snacks to help control hunger and maintain steady energy levels. A balanced meal earlier in the day may leave you feeling more in control and help you enjoy your festive meal without overdoing it.
2. Plan ahead
When you’re eating out or attending family events, it’s easy to make impulsive choices—too many sugary drinks, snacks, or indulgent portions. Planning ahead can make all the difference!
Check a restaurant’s menu online before you go, so you’re familiar with healthier options. Having a plan helps you avoid making last-minute, impulsive choices.
Bring along healthier snacks or sugar-free drinks to family events to have alternatives within reach.
If you’re heading to a big festive meal, stay consistent with mealtimes and eat a small snack beforehand (like an apple with peanut butter). This keeps you from arriving overly hungry, which often leads to overeating.
3. Choose healthier snack alternatives
The holidays bring plenty of sweet treats, fizzy drinks, and crisps, which can quickly add up. Luckily, there are healthier options that are just as delicious.
Sweet treat alternatives: Look for sweet alternatives with less than 5g of sugar per 100g. Examples: Low-fat frozen yogurt, protein bars, frozen fruit ice lollies, homemade sugar-free iced tea, sugar free cordials like LowCal / Slimsy. Try making your own ice pops, homemade iced tea, yogurt bark and fruit platters.
Savory snack alternatives: Savoury snacks can be very energy dense, try combining these snacks with less energy dense foods like non-starchy vegetables (sugar snap peas, carrot sticks, baby corn etc. ). Examples of savoury snacks to combine: Home made popcorn (skip the buttered ones) , wholewheat crackers, dips like cottage cheese, low fat yogurt tzatziki or reduced-fat hummus, lean biltong, salmon ribbons, nuts, seeds, olives.
For more ideas, check out Core Nutrition Diaries’ Instagram post on holiday treats!
4. Save treats/deserts for after meals
Having treats or desserts when you’re hungry can make it harder to control portions. Instead, enjoy them after a meal when you’re already satisfied. For a mindful twist, pair your treat with a cup of tea or coffee, or share it with a loved one for a smaller portion.
5. Prioritize protein and fiber
Protein and fiber are the dynamic duo for feeling satisfied. Together, they slow digestion, stabilize blood sugar levels, and help prevent “hangry” feelings, making it easier to navigate holiday feasts and snacks.
Examples:
Breakfast ideas: Start your day with a protein-packed option like scrambled eggs with mushrooms, peppers, tomato and whole-wheat toast, or a Greek yogurt parfait with fresh fruit and seeds for an added fiber boost. To up the protein, mix in cottage cheese or a protein powder.
Snack smart: Opt. for high-protein, high-fiber snacks like hummus with veggie sticks, roasted chickpeas, or protein date balls.
Make your main meals count: For lunch or dinner, pair lean proteins (e.g., grilled chicken, fish, beans, or tofu) with fiber-rich sides like quinoa, brown rice, or roasted vegetables. A hearty salad with mixed greens, chickpeas, and grilled salmon is another great option.
Add variety: Incorporate legumes like lentils and black beans into grains and salads. These are rich in both protein and fiber and perfect for festive recipes.
Bulk up holiday classics: Add extra vegetables to dishes like casseroles or pastas, and choose whole-grain versions of starches to boost the fiber content.
6. Watch Your fats and sauces
While fats are essential for health, they are also the most calorie-dense nutrient, which means it’s easy to go overboard. Here’s how to keep fat portions in check:
Use spraying oil when cooking
Choose reduced-fat products like lite mayonnaise, trim sauces, or low-fat salad dressings
Make your own dressings with balsamic vinegar, lemon juice, or garlic for a healthier twist
Be portion-aware with nuts, seeds, olives, and avocado. A general guideline: 12 nuts, 1–2 tablespoons of seeds, 16 olives, or ¼–½ avocado
Swap cream for reduced-fat coconut milk in recipes
Bake or air fry instead of deep frying
Opt for grilled takeout options over fried ones
7. Rethink your drinks
Drinks like cocktails, sugary sodas, and creamy hot beverages can sneak in a lot of “empty calories.” Try these swaps:
Choose sugar-free or low-calorie options (remember less than 5g sugar/100ml)
Dilute cocktails and juices with soda water. Ask the waiter to only add half of the cordial in the drink
Make your own sugar-free iced tea or add fruit and herbs to water for a festive twist
Limit alcohol to no more than 4 units per week (e.g., 1 shot / 1 cider / ½ glass of wine = 1 unit)
Staying hydrated is also key—keep a water bottle handy, especially during beach outings or outdoor activities!
For more ideas, check out Core Nutrition Diary’s Instagram post on holiday drinks.
8. Stay active
It’s easy to slow down during the holidays, but staying active can prevent the unnecessary weight gain, while keeping you energized. Here are some fun ways to get moving:
Plan activities like beach volleyball, padel, hiking, cycling or swimming.
Go for a daily walk or run.
Use apps for home workouts if you’re away from the gym.
Aim for 150 minutes of moderate activity weekly (e.g., jogging or cycling) or 75 minutes of high-intensity exercise (like HIIT).
9. Practice mindfulness
Mindful eating helps you enjoy festive foods without guilt. Here’s how:
Avoid distractions: Turn off the TV and put away your phone while eating. Focus on your meal and enjoy it
Eat at a table: Sitting around a table encourages slower, more intentional eating and better connection with loved ones
Savor each bite: Pay attention to the flavours, textures, and aromas of your food. Eating slowly helps you recognize when you’re full
Listen to your hunger cues: Stop eating when you feel satisfied, not stuffed
Follow the 80/20 principle: Eat balanced, nutrient-dense meals 80% of the time, leaving room for occasional treats the other 20%
Spread out indulgences: For example, enjoy dessert every other day instead of at every meal
10. Plate your portions wisely
The food plate model is a simple guide to ensure balanced meals:
Half your plate: Vegetables or salad
One-quarter: Lean protein like chicken, fish, or lean steak
One-quarter: Whole grains or starchy veggies like sweet potato or quinoa
This helps you enjoy richer holiday foods in moderation while getting the nutrients your body needs.
The holiday season is a time to celebrate, connect, and create joyful memories. By practicing balance, planning ahead, and incorporating these mindful tips, you can enjoy all the festivities without the burden of guilt or stress.
Remember, no single meal or treat will derail your health goals—what truly matters is consistency over time. Embrace the holidays with a positive mindset, savour every moment, and nourish both your body and soul. Here's to holiday seasons filled with joy, balance, and wellbeing!