Navigating Nutrition Through the Festive Season
With the silly season well and truly upon us, I thought it might be helpful to share a few tips for keeping your nutrition and health front of mind during this time of year.
If you already have sustainable, long-term nutrition habits and a positive relationship with food, this article might not be for you. You’re probably someone who can enjoy seconds and dessert for a week straight, knowing it’s just one week out of 52, and you’ll bounce back quickly.
But for those who are working on specific nutrition goals, such as weight loss, this time of year can feel a little daunting—and that’s who this post is for.
There’s evidence that weight gained over Christmas can make up a significant portion of annual weight gain, and once it’s gained it’s not usually lost (1). This highlights why these weeks matter for some people.
So, here are some tips to help you through:
1. Prioritise plants and proteins - Focusing on vegetables and protein helps prioritise both your health and your fullness. This can reduce overeating or mindless snacking later on.
3. Prioritise movement
The festive season often brings natural opportunities to move more—make the most of it! Think backyard cricket, playing in the pool, or taking the kids’ new bikes for a spin. If you already have an exercise routine, feel free to stick to it if you want to.
4. Be firm with your boundaries
If someone is pressuring you to eat or drink more, stand firm on your goals. Swap a boozy long lunch for a social morning coffee/jog/walk if it feels better for you.
5. Avoid going out hungry
Skipping meals to “save up” for a big dinner can backfire—you might overeat later. Instead, stay consistent with balanced, high-protein snacks to help manage your appetite.
2. Stop eating when you feel really full
It sounds simple, but tuning in to your hunger cues can make all the difference. Sometimes, we eat just because it’s time for the next meal, rather than because we’re actually hungry.
6. Keep perspective—it’s a small period of time
Ultimately, the festive season might span a few days, weeks, or a month. It’s important to enjoy this time for what it is and know that you can get back on track fairly quickly.
7. Be kind to yourself
If you do end up in a food coma for a few days, that’s totally okay. Be kind to yourself and reflect on why it happened. What factors influenced whether you aligned—or didn’t—with your nutrition goals?
At the end of the day, I don’t think you should stress too much about nutrition at this time of year. Enjoy it with friends and family. Most people can have a few extra beers or slices of pavlova and not worry about it.
But for others, this season might pull you further away from your nutrition and health goals, and the impact can carry into the new year. If that sounds like you, hopefully, these tips help you navigate the festivities in a way that works for you.
Enjoy the holidays and be kind to yourself!
Reference:
1. https://onlinelibrary.wiley.com/doi/pdf/10.1111/obr.13836