In this article, we share 8 realistic recommendations to help you look after your health during Christmas meals while still enjoying the food and traditions of the festive season.
Christmas is often associated with a greater number of social meals, richer foods and changes in usual eating habits. With some planning, however, it is possible to enjoy festive meals while maintaining a balanced overall routine and avoiding unnecessary excess.
Our specialist in nutrition and body aesthetics, Dr Izaskun Astoreca shares eight practical recommendations for managing Christmas meals in a balanced way.
1. Keep indulgent meals for the main celebrations
Over the festive period, there are usually only a limited number of particularly large or elaborate meals. If the rest of your meals remain balanced, there is no need for the whole Christmas period to become a succession of dietary excesses.
The problem tends to arise when exceptional eating habits become a daily pattern simply because it is Christmas.
Planning meals in advance and maintaining your usual balanced diet most of the time can therefore help.
2. Keep the rest of the day lighter and balanced
If you know that Christmas Eve or New Year’s Eve dinner will be particularly substantial, the rest of the day can be kept simpler, with options such as vegetables, soups, grilled chicken or baked fish.
The aim is not to skip meals or compensate excessively, but simply to avoid turning the entire day into a succession of large meals. Festive foods can still be enjoyed, with moderation as the main principle.
3. Be mindful of starters
This can be particularly useful at Christmas gatherings, where a large number of starters are often served at the same time. Instead of repeatedly taking food directly from shared platters, you may find it helpful to select what you would like to eat and place it on your own plate. This makes it easier to keep track of quantities and eat more consciously.
4. Avoid preparing excessive quantities
One common mistake is to prepare far more food than is actually needed, on the assumption that leftovers can simply be eaten over the following days. Because many traditional Christmas foods are richer and more energy-dense than usual, this can turn a few special meals into several consecutive days of overindulgence.
It can therefore be helpful to buy and prepare quantities that are reasonably close to what will actually be eaten. The same applies to traditional sweets and desserts such as nougat, shortbread and cakes.
These foods can certainly form part of festive meals, but leaving large quantities constantly visible and available may encourage mindless eating.
5. 5. Choose lighter starters
On festive occasions, lighter starters can be combined with richer main dishes. Options may include seafood, salads, asparagus, cherry tomato and cheese skewers or small portions of Iberian ham. The aim is not to restrict excessively, but to create a more balanced overall meal.
6. Limit alcohol intake
Alcohol adds calories without providing significant nutritional value and can also affect hydration, sleep and appetite regulation. Alternating alcoholic drinks with water can help reduce overall intake. If you choose to drink alcohol, moderation is advisable and there is no need to consume it throughout the entire meal.
7. Take your time
Satiety develops gradually, so eating slowly can make it easier to recognise when you have had enough. Taking time to chew properly and enjoy the flavours, conversation and company can help reduce the tendency to overeat. Stopping before feeling uncomfortably full may also help prevent heavy or unpleasant digestion afterwards.
8. Keep moving
Try to maintain some physical activity during the festive period, even if your usual exercise routine changes. A walk, light exercise session or simply staying active during the day can help maintain overall wellbeing. Physical activity should not be viewed as a way to “undo” a meal, but as part of a healthy routine that supports cardiovascular health, metabolic health, mobility and general wellbeing. A walk after a meal can also be an enjoyable way to stay active during the Christmas period.
We invite you to share these tips for looking after yourself during Christmas meals with family and friends.
Authorship
The content of this article has been prepared by the Grupo Pedro Jaén Communications Department and Medical Team in accordance with our editorial commitment, which ensures the accuracy and regular updating of the information provided.
