12 ways to navigate the festive season without sabotaging your health goals
Mince pies, endless fizz, the tub of assorted chocolates sat there right in front of you on the living room table.
Christmas and New Year are times for celebration, temptation and yes, plenty of indulgence. But it doesn’t have to be a time of regret because you feel like you’ve derailed all of the progress you’ve made towards your health goals.
With a little planning and awareness, you can enjoy the festivities and maintain balance.
Let me show you how with 12 practical steps to help you navigate the festive season without guilt or overwhelm.
1. Plan ahead
Keeping healthy eating intentions on track when your daily routine goes out of the window can be tricky.
Here, the freezer is your friend. Start now by making extra portions of your usual meals – soups, daals, curries, chilli con carne and shepherd’s pie – so you have something healthy and filling to whip out of the freezer when you don’t have the time (or inclination) to cook.
Top tip: If you’re travelling to meet family, packing some healthier snacks for the journey can stop last-minute decisions at the service station from sabotaging your efforts. Think fresh fruit, hard-boiled eggs or popcorn (opt for plain or lightly salted versions for a fibre-rich snack). You can even make your own energy balls with dates, oats, nut butter and seeds.
2. Stay hydrated
It’s easy to mistake thirst for hunger, especially when you're busy. Keep a water bottle with you and aim to drink 1.5–2 litres a day.
Staying hydrated can also help if you're indulging in alcohol. Alcohol has a diuretic effect, meaning it causes your body to lose water which can lead to dehydration – one of the main causes of hangover symptoms.
Top tip: Alternate each alcoholic drink with a glass of water or soft drink and your body will thank you the next day.
3. Eat before you drink alcohol
Drinking alcohol on an empty stomach can intensify alcohol's effects and lead to less mindful food choices later, so having some food beforehand can help slow the absorption of alcohol into your bloodstream.
Top tip: A balanced snack with protein and healthy fats, like some houmous and veggie sticks, or a handful of nuts, can help.
4. Choose your drinks wisely
Cocktails and creamy liqueurs can pack in more calories and sugar than you’d expect. And darker-coloured drinks, such as red wine, whisky and brandy, tend to have higher levels of a chemical compound called congener, which can contribute to hangovers.
Top tip: Opt for lighter-coloured drinks like prosecco, gin with soda water and fresh lime, or vodka as these have fewer congeners and are less likely to cause severe hangovers.
Festive cheer without the hangover
Choosing non-alcoholic drinks over their boozy counterparts can be a simple way to stay on track with your health goals during the festive season. Alcohol can disrupt sleep, affect blood sugar levels, and leave you feeling sluggish the next day – so having delicious, alcohol-free options on hand is a great way to enjoy the celebrations without the downsides.
I've brought you a selection of five festive non-alcoholic drinks that are perfect for parties, family gatherings, or quiet nights by the fire. These drinks offer all the flavour and fun of the season without compromising your health goals. Some even give you added health benefits.
£27.95
A fiery mix of ginger, apple cider vinegar, honey and a hint of chilli. Best served chilled with soda or sparkling water.
£23.99 (12 pack)
Naturally flavoured, lightly sparkling soda with 2 billion live cultures. High in fibre, no sweeteners.
Available in Watermelon & Lime, Lemon & Ginger, Raspberry & Pomegranate, Peach & Blood Orange.
£27.80
Coastal botanicals carefully blended with blood orange, sea rosemary and oakwood. Serve with soda or a light tonic water.
From £36.13 for 24 cans
Equinox Kombucha contains healthy living cultures and organic acids, perfect for a healthy gut and good digestion.
Available in Raspberry & Elderflower, Blood Orange, Fiery Ginger, Pineapple & Mango.
From £3.59
Craft beer without the alcohol but with all the flavour.
Choose from citrusy IPAs, juicy pale ales, chocolatey stouts and a gluten-free lager.
Top tip: Make your tipple extra special by adding fresh herbs like mint, a sprig of rosemary or a slice of ginger. Instead of ice cubes, try some frozen berries.
5. Be mindful at the buffet
Buffets can feel like the ultimate recipe for sabotaging our health goals. And it’s been scientifically researched that when we have lots of options put in front of us, we’re more likely to eat more.
But it doesn’t have to be this way.
Top tips: Survey what’s on offer, home in on a few of your favourite items and just stick to those. I’d also recommend using the smallest plate available and chew your food slowly. Savour each bite and allow your brain to register when you’re full.
And if you start with a plate of veggies or salad, this will take the edge off your hunger before you dive into the richer options.
6. Moderation, not deprivation
Festive treats are part of the joy of Christmas, so don’t deprive yourself.
Instead, savour them in smaller portions. One quality mince pie with a glass of mulled wine, or a few assorted chocolates enjoyed slowly is far more satisfying than mindlessly munching through the whole tub.
Top tip: Follow the 80/20 rule, where 80% of the choices you make are for healthier foods such as fruit, vegetables and nuts, with the remaining 20% available to enjoy those delicious festive treats.
7. Prioritise good sleep
Poor sleep can increase cravings for high-sugar, high-fat foods and make it harder to say no to temptation. It also weakens your immune system and makes you more susceptible to picking up coughs and colds.
But getting enough sleep is easier said than done with late nights, entertaining and having some cheeky wines in the evening.
Top tips: Set yourself up for success by maintaining a consistent sleep routine wherever possible. Try to get outside in natural light in the morning, limit caffeine after lunch and avoid having too much alcohol in the evenings (alcohol can disrupt your sleep by making you wake up more during the night which reduces your overall sleep quality).
8. Manage stress levels
Christmas stress is real – shopping, social commitments and family dynamics can pile on the pressure. High stress can also spike cortisol, leaving you reaching for sugary snacks.
Top tip: Take 5 minutes to reset with some meditation or deep-breathing exercises, or take some time out to read a book.
You can access a 5-minute guided breathing session here, which has been kindly created for you by wellbeing coach and holistic practitioner, Emma – founder of Wellbeing with Emma. Bookmark the link so you can access it whenever you feel your stress levels start to soar.
9. Be aware of hangover ‘cures’
If you’ve overindulged, resist the urge to reach for greasy food the next day.
The classic full English may seem comforting, but it’s unlikely to do much for your hangover.
Foods high in unhealthy fats, like fried bacon and sausages, can be harder to digest, leaving you feeling sluggish and bloated when your body is already working overtime to detoxify last night’s alcohol and late-night kebab.
Top tips: Fuel your body with a nourishing breakfast, like avocado on wholegrain toast or a smoothie packed with berries, spinach and a plant-based protein source.
And don’t forget to rehydrate with water. Add a small pinch of sea salt to help replace lost minerals.
10. Incorporate movement
Movement isn’t just about burning off the extra calories from those festive treats. Taking a short, brisk walk after a meal has been shown to help balance blood sugar levels – which encourages your muscles to use up glucose for energy. This can prevent blood sugar spikes and crashes that often leave you feeling tired and reaching for sugary snacks.
Top tip: Keep moving in ways that feel good – whether that’s a festive family stroll, dancing at a party, playing games with the kids or a quick yoga session.
11. Be flexible
Not every day will go as planned, and that’s okay. Focus on progress, not perfection. One indulgent meal or lazy day doesn’t mean your goals are out the window – just get back to your routine the next day.
Top tip: If you’re planning on having drinks and nibbles with friends, have a small snack balanced with protein and healthy fats before you go out – avocado and hard-boiled egg on a rice cake, some houmous and veggie sticks, or a bowl of Greek yoghurt with berries and a sprinkle of chopped nuts.
12. Practice mindful eating
Mindful eating is about being fully present during meals and tuning in to your body’s signals of hunger and fullness. It’s especially useful during Christmas when it’s easy to get caught up in the abundance of food and drink and eat on autopilot. Practising mindful eating allows you to enjoy festive treats without overindulging or feeling guilty.
Here’s how to do it:
Slow down: take smaller bites, chew your food thoroughly and put your fork down between bites to give your brain time to register when you’re full.
Engage your senses: notice the colours, smells, textures and flavours of your food.
Listen to your body: check in with your hunger levels before reaching for seconds. Are you still genuinely hungry, or just eating out of habit or social pressure?
Avoid distractions: turn off the TV and put your phone away during meals. This helps you focus on your food and prevents mindless snacking.
Don’t beat yourself up: if you overeat at one meal, don’t worry about it. Mindful eating is about awareness, not perfection. Try again at the next opportunity.