Whether its Christmas, Easter, Diwali or Eid al-Fitr, during these holiday periods many of us indulge a bit more than usual, and that’s perfectly okay.
Enjoying the celebrations won't make or break your long-term health. It's what we do consistently throughout the year that matters. That said, finding a balance and being mindful in your choices can help you make the most of the season, without feeling overwhelmed or uncomfortable.
With that in mind, our Nutrition Coaches have compiled some practical tips to help navigate the holidays with ease, enjoyment and without restriction or guilt.
1. Practice mindful eating
Mindful eating helps you tune into your body's signals and truly savour your food. Here are some of my tips for eating mindfully:
Pay attention to your hunger cues before and throughout the meal.
Take your time and savour each bite to fully experience the flavours and textures.
Add less to your plate initially to encourage slower eating. Your body also takes about 20 minutes to register “fullness”. You can always go back for seconds!
Remember, developing mindful eating habits is a journey. Any moment you remember to check in with yourself is a positive step. It's not about perfection, but about gradually building awareness.
Tyler - BSc, ANutr.
2. Prioritise protein at breakfast
It can be tempting to skip breakfast on days when you have a big feast planned later. But studies have shown that having a protein-rich breakfast can be your best strategy for truly enjoying the day. This is because:
You’ll feel fuller for longer, which can help curb cravings.
Your blood sugar will be more stable, preventing energy crashes 📉.
You’ll be more mindful about your food choices throughout the day.
You’ll be less likely to overeat and feel uncomfortable after meals.
My family’s favourite is smoked salmon and poached eggs on sourdough, with spinach and fried mushrooms 🍳.
Of course, if you're usually a breakfast skipper, don’t feel pressured to change your routine. Listen to your body and do what feels right for you.
Danae - MSc, ANutr.
3. Include plants in new and exciting ways
I love to try new fibre-rich, plant-based dishes during holiday periods to boost my gut health and diet diversity 🌱. For example:
Even if you don’t try a new recipe, a good tip is to aim to fill half of your plate with plants.
Why not buy a plant you’ve never tried before the next time you do a food shop, and use the app to find a recipe that suits you?
Sophia - BSc, ANutr.
4. Add some exercise in when you can
Regular physical activity, even in small doses, can help balance out some of the holiday indulgences 🤸♂️. Exercise can:
Help regulate blood glucose levels.
Aid digestion, potentially reducing post-feast discomfort.
Support the removal of fat from the bloodstream.
Release endorphins, giving you a natural mood and energy boost.
Why not try:
A big holiday walk with family or loved ones.
A coffee ‘walk and talk’, rather than a sit down chat with friends.
A short stroll after meals.
A morning dog walk to help set the mood for the day.
“Exercise snacking”: quick stretches or squats during the TV ad breaks.
Remember, dancing, housework and gardening count as exercise too!
I factor in some daily walks ahead of time as my ‘non-negotiable’. Planning them makes them happen, and they’re my little moments of calm amid the chaos. I come back awake, more energised and ready to tackle the day.
Emily - BSc, ANutr.
5. Try these drink swaps
There’s nothing wrong with enjoying a couple of alcoholic drinks while celebrating - I certainly do!
While we encourage you to choose your favourite, for those who appreciate red wine, it can be a nice choice due to its higher polyphenol content 🍷.
Although alcohol often features in social gatherings, we advise consuming it in moderation, should you choose to partake. To help maintain balance in your celebrations, I recommend:
Exploring flavourful non-alcoholic drinks such as kombucha, water kefir, or refreshing iced teas and coffees.
Testing out a new mocktail recipe or non-alcoholic spirit.
Unwinding in the evening with a soothing cup of tea, decaffeinated coffee, or comforting hot chocolate 🫖.
Staying hydrated by drinking plenty of water alongside alcoholic beverages.
Aimee - BSc, ANutr.
6. Incorporate fermented foods
Why not try adding a little something extra to support your gut health? Incorporating fermented foods into your holiday meals can bring a fresh twist to old favourites while boosting the beneficial bacteria in your gut.
Here are a few simple ways to enjoy fermented foods:
Greek yoghurt, kefir, berries, and seeds bowl: A tasty, gut-friendly breakfast, snack, or even a pudding! Add some seasonal berries or a sprinkle of nuts and seeds for extra crunch and nutrients 🍓.
Fermented dressings: They’re packed with probiotics and can elevate the flavour of your salads with minimal effort. Some of my favourites include Kefir Dressing, Lemon Tahini Dressing and Miso Maple Tahini Dressing.
Add some kimchi or sauerkraut: Try adding them as a side to your meals or in your sandwiches.
Fermented pickles: Great as a snack or served alongside your holiday spreads, they add a delicious tang. Find our recipe here.
Bonnie - BSc, ANutr.
7. Remember, no foods are off limits
The ZOE journey is all about building sustainable habits and fostering a healthy mindset around food. Think about what you can add to your plate to support your blood sugar, blood fat, gut health, and overall wellness, rather than restricting yourself.
For example, I like to enhance my holiday meals by adding:
Yoghurt and mixed berries to my choice of dessert.
Herbs and spices to each dish for gut health benefits.
Nuts and seeds sprinkled over roasted seasonal veggies for a high quality fat and fibre boost.
Extra-virgin olive oil to salads for high-quality fats.
Some of my favourite desserts include:
Lucy - BSc, ANutr.
8. Prioritise enjoyment!
Most importantly, give yourself a break and enjoy the celebrations. Remember, the key is balance, and a few days off from logging won't derail your progress. If you prefer, there’s no need to log your food. I quite like to have limited screen time over the holidays so I can feel fully present and enjoy every moment with my family, without the distraction of my phone, including food logging! Enjoy time with your loved ones, and when you're ready to get back to it, we'll be here to support you ✨
Happy Holidays!
Cliona - Msc, ANutr.