As the festive season approaches, there’s one thing most of us can agree on: nutrition tends to take a back seat.
Between the endless feasts, sweet treats and indulgent snacks, it’s easy to lose track of what we’re eating.
Many of us have that little voice in the back of our heads saying, “It’s okay, I’ll hit the gym in the new year.”
But what if there’s a better way to enjoy the holidays without feeling guilty or overly indulgent?
Spoiler alert: I ate chocolate and my clothes still fit me. Yes, you read that right. You can still indulge and stay on track.
Ashleigh Solomon, a dietician consultant at Virgin Active, summed it up best: “We all know a chocolate won’t kill you – but your third helping of Aunt Edna’s fruitcake might if you don’t fish the coins out first!”
The key, according to Solomon, is balance. There’s no need to deprive yourself of festive eats, but small, mindful habits can make all the difference.
So, with Solomon’s expert advice in mind, here’s a list of festive food hacks, calorie crunchers and some creative swaps to keep you feeling your best this holiday season.
Festive nutrition hacks you’ll love:
Carbs are your new best friend
Carbohydrates often get a bad rap, but they are essential for energy, especially during the busy holiday season.
Instead of avoiding them, embrace them in healthier forms. Couscous, for example, is a quick and easy high-fibre grain that can be dressed up with herbs and veggies. It’s a blank canvas waiting for your festive creativity!
Chickpeas
Need a satisfying snack? Toss chickpeas in an air fryer with a little olive oil and some spices for a crispy, crunchy treat. They’re high in fibre and protein, making them a great alternative to chips.
Plus, the air fryer is a holiday gift in itself – you can experiment with all sorts of healthy snacks!
Protein
Protein keeps you full and satisfied, and cottage cheese is a great high-protein option. Just one tub can give you 28 grams of protein! It’s perfect for a quick snack that feels indulgent but is actually healthy.
Add some herbs or fruits for extra flavour.
Nutritional yeast
Nutritional yeast is a game-changer. Sprinkle it over popcorn or pasta for a cheesy, savoury flavour without the extra calories. It’s packed with nutrients, including B vitamins, and adds a delicious punch to your meals.
Two key food groups to keep you full
The secret to staying satisfied during the holidays? Protein and fibre. Combining these two will help you avoid overeating and keep your hunger in check.
Aim to include a protein source and plenty of fibre in every meal – that’s 25 grams of fibre per day to keep your digestion happy and your waistband comfortable.
Three simple tips for guilt-free indulgence
Don’t arrive hungry: Skipping meals to “save room” for a big feast is a mistake. You’ll end up overeating and feeling sluggish. Instead, eat a balanced meal before heading to the party, so you can make mindful choices.
Start with veggies: Begin your holiday meal with a veggie-packed starter. This will help fill you up with nutritious foods before diving into the more indulgent dishes. Hummus with veggie sticks is a great option!
Savour your treats: Craving a slice of Grandma’s famous cake? Go for it! The key is to enjoy your treat without guilt and then move on. Holidays are about balance, not deprivation.
Sweet and savoury snack swaps:
Solomon also suggests some easy swaps to satisfy your festive cravings while staying on track:
For the sweet lovers: Snack: Three dates with a tablespoon of peanut butter. (Opt for the sugar-free, salt-free version for a healthier choice.)
Treat 150g of fat-free yoghurt with a mini box of Smarties mixed in.
For the savoury fans: Snack: Popcorn with sea salt, and for a cheesy twist, add some nutritional yeast!
Snack: Ham and cucumber roll-ups for a low-carb, high-protein option.
For the crunch lovers:
Snack: Sliced apple with a tablespoon of peanut butter.
Snack: Roasted chickpeas tossed in olive oil, sea salt, and spices – air-fried to perfection.
Make it a family affair
One of the best parts of the holiday season is spending time with family. Get everyone involved in the kitchen and make meal prep a group activity.
Let each family member pick their favourite healthy foods, and try creating a dish together. It's a great way to introduce new foods and make mealtime even more special.
And don't forget about non-food activities!
Take a walk together after meals - it's a fun, stress-free way to stay active and work off those holiday calories.