Top 10 Tips For The Festive Period
Article by Rhiannon Lambert BSc, MSc, RNutr
Whilst the festive period is a joyous and positive time for many families, for some it can be an overwhelming experience. We’re surrounded with an abundance of delicious food and alcohol, and our usual routine is often disrupted. But, what’s important to remember is that it’s only a couple of days out of a total of 365, so try to use this time to focus on the experiences you are making with your family and friends and enjoying yourself, rather than what you ‘should’ be eating. Here are just a few ways in which you can remain happy and healthy this Christmas without the added pressure:
Ensure there’s balance.
What we mean by balance is that, on top of eating our favourite foods, we’re making sure that we’re consuming a wide range of carbs, particularly wholegrains, fruit and veg, protein, fibre, and healthy fats, as well as making sure that we’re staying hydrated.
Increase diversity & variety.
Ensure there’s a good variety of foods available to help you get your plant points, colour, and vitamins and minerals. Mix up your dishes too and try not to eat the same things, as this can really help to increase diet diversity and the nutrients you get at each meal and throughout the festive period.
Be mindful of alcohol intake.
If you choose to drink alcohol, try to consume this in moderation. The recommendations for both men and women for safety is to not drink regularly more than 14 units of alcohol per week, so be sure to spread these over the week. You could also try making your own festive mocktails or non-alcoholic alternatives instead to help reduce your alcohol consumption. Staying hydrated is also really important, so regularly drinking water or opting for a soft drink in between alcoholic beverages may help avoid you becoming dehydrated, and at the same time reduce the amount of alcohol you drink.
Don’t skip breakfast.
A lot of people, particularly on Christmas Day, don’t eat breakfast because they want to ‘save themselves’ for the main dinner. Having a balanced dish to start the day is important as it can help regulate blood sugar levels, sustain energy levels, as well as prevent us feeling hungry and potentially overeating when we do sit down and eat our meal.
Listen to your body.
Checking in with yourself regularly when you are eating and listening to your body’s internal signals about whether you’re hungry or full, helps us to have a more mindful approach to eating. When we eat mindfully, we deliberately direct our full awareness to the bodily sensations, thoughts, and emotions that arise and disappear as we eat. Some tips for being more mindful when eating may include avoiding using technology at mealtimes, making the time to sit down and eat with friends and family, and slowing down to enjoy and appreciate each mouthful of food.
Make simple swaps.
Keep the skins on roast potatoes and other root vegetables for added fibre and cook these in olive oil not goose fat. You could also opt for leaner cuts of meat such as turkey or chicken breasts, as festive hams and other meats tend to be higher in saturated fat and salt. It’s also a good idea to be mindful of the amount of processed foods.
Try to keep regular meal and snack times.
A bit like making sure you have a balanced breakfast, there’s some evidence to suggest that keeping your meal and snack times as close to your normal routine where possible, can have benefits such as reduced inflammation and an improved sense of stress resistance, as well as psychological benefits too.
Enjoy the outdoors and movement.
Perhaps this could be a family walk or testing out new presents with the kids like bikes or scooters. Increasing your daily movement has been shown to have a positive effect on both our mental and physical health.
Maintain a good sleep schedule.
During the holiday period, there will be some days where you may have slightly later nights or earlier mornings than normal due to Christmas parties or family dinners, but trying to remain consistent with a sleep routine may be beneficial to help avoid too much disruption. Try putting your phone down an hour before you go to sleep, and avoid alcohol and caffeine too close to bedtime, to help improve your sleep quality.
Embrace the break.
Remember, it’s not a bad thing to want to indulge on Christmas Day and over the festive period. Giving yourself a break and enjoying being relaxed about what you’re eating and drinking can have huge benefits for our mental health, as well as encouraging a more positive relationship with food. Having a more relaxed approach to what you’re eating this festive period can help reduce any feelings of guilt or the tendency to binge on the things we’re craving.
We also have some other brilliant blogs with some more fantastic tips that you can read too!