A Balanced Approach to Festive Eating
Christmas is a time for celebration, connection, and yes, lots of delicious food! As a Clinical Nutritionist, I often hear clients express anxiety about "staying on track" during the holidays and festive season. But here is what I want you to remember: one season of enjoyment will not derail your long-term health journey.
The 80:20 Principle in Action
The 80:20 principle is your friend during the festive season. If you are nourishing your body well 80% of the time, that remaining 20% is yours to enjoy. Without guilt. Christmas lunch with pavlova? A glass of champagne on New Year's Eve? These moments are part of a balanced life, not obstacles to it.
The key is finding the middle ground between restriction and overindulgence. Restriction often backfires, leading to the "all or nothing" mentality that sees us swinging between deprivation and excess. Instead, give yourself permission to enjoy Christmas treats mindfully, savouring the foods that truly bring you joy without feeling compelled to overdo it.
Food as Connection
Food is so much more than fuel and nutrients. It is a vehicle for connection, tradition, and love. Sharing meals with family and friends creates memories and strengthens bonds. These moments of connection are incredibly valuable for our nervous system and overall wellbeing, which extends far beyond what we eat.
So this festive season, aim to be fully present. Enjoy those foods you associate with this time of year. Laugh over lunch with your loved ones. These experiences nourish us in ways that extend far beyond nutrition.
Building Your Festive Plate
If you would like some gentle guidance for your festive meals, think of building your plate in layers. Start by filling half of your plate with colourful salads and vegetables. Whether that is a fresh summer salad, roasted non-starchy vegetables, or both. Next, add a palm-sized portion of protein like turkey, ham, seafood, or a plant-based alternative. Then, include a smaller portion of your favourite carbohydrate-rich foods. Perhaps roast potatoes, bread, or stuffing. Finally, add those special touches that make Christmas lunch special: a spoonful of cranberry sauce, some gravy, or whatever traditional accompaniments your family loves.
This approach is not about rules or restriction. It is simply a framework that helps you to enjoy all of the elements of your meal while ensuring you are getting a good balance of nutrients that will keep you feeling satisfied and energised throughout the rest of the day. And of course, there is always room for dessert if you fancy it! My brother, who has been a contestant on MasterChef twice, will be making our family dessert this year, so you had better believe I'll be making room for that!
Getting Back on Track
After the holidays, there is no need for dramatic "detoxes" or punishing exercise regimes. Simply return to your regular eating patterns, stay hydrated, include plenty of vegetables, and move your body in ways that feel good. Your body is remarkably resilient and will naturally find its balance when you support it with consistent, nourishing habits.
Remember, health is built on what you do consistently throughout the year, not what you do (or don't do) over a few days in December.
Are you looking for someone to support you with your 2026 health and wellness goals?
Consider booking in a 1:1 Clinical Nutrition appointment where together we can develop a personalised nutrition plan that supports your unique health goals. This incorporates dietary and lifestyle recommendations, and practitioner-only supplements where indicated.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Appointments: Face-to-face and Telehealth available (Australia wide)
Contact: admin@katiehopcraft.com.au
If you have any questions or need personalised guidance, feel free to reach out.
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.