To eat or not to eat. To Book or not to book. By Deborah Crossan
Key Takeaways:
- Dietitians aren’t the ‘food police’ — a balanced approach to eating can make Christmas both enjoyable and nourishing.
- Now is the perfect time to reflect on your eating habits before the New Year rush.
- Understanding your relationship with food supports sustainable, long-term health.
- Small changes now can make a big difference in how you feel over the festive season.
- You can still enjoy mince pies and yule logs — it’s all about balance and portion control.
Why Christmas Is the Perfect Time to Rethink How You Eat
Christmas often has a bad reputation when it comes to food. As dietitians, we’re sometimes unfairly seen as the “food police”, ready to spoil the festive fun. But here’s the truth — you can absolutely enjoy all your favourite seasonal foods and feel good in your body. A balanced approach doesn’t mean restriction; it means eating with awareness, intention, and a focus on how food makes you feel.
In fact, Christmas is a great time to start thinking about your relationship with food. While many people wait until January to address overindulgence (or what they feel was overindulgence), lasting change begins with understanding your habits, not just reacting to them.
Sustainable Health Starts with Understanding Your Eating Habits
Making meaningful changes to the way we eat doesn’t happen overnight. Quick fixes often lead to frustration and guilt. Instead, the first step towards long-term health is gaining insight into why you eat the way you do.
Eating is one of the very first things we learn after birth, and your relationship with food is shaped by years of experiences, emotions, and routines. As dietitians, we help clients explore those deeper connections — because health isn’t just about weight. It’s also about:
- Energy levels
- Sleep quality
- Stress management
- Physical activity
- Social connection
By understanding these factors, we can make changes that go far beyond a number on the scales. And, we need to acknoeldge the impact the above list has on how, what, when and why we eat.
The Foundations of Healthy Eating Take Time — So Why Wait?
Many people delay seeking help until January, but there’s no reason to wait. The foundations of healthy eating — like eating regular meals, understanding hunger cues, and adding more plant-based foods — take time to build. The sooner you begin, the more naturally they become part of your life.
The festive season used to last a few days, but now it starts as early as November (well, certainly after Halloween). That means there’s even more opportunity to practice mindful, balanced eating, rather than swinging between extremes. We’re also handed lots of opportunities to practice behaviours we want to get better at.
Small Festive Changes That Make a Big Difference
Christmas doesn’t have to be about all-or-nothing thinking. It’s entirely possible to eat the foods that you find tasty while also supporting your health. In fact, what Dietitians often do is try and help people what foods they actually like eating, and what foods they don’t, so that they can maximise enjoyment from each eating experience. For example, ask yourself, out of 10, how much do I want this food? Then ask yourself, out of 10 how much am I enjoying it? People are often surprised by which foods give them joy, and feel good in their body, and which don’t
Here are some small but powerful ways to stay balanced this season:
| Change | Benefit |
| Add 1 extra portion of fruit or veg daily | Boosts fibre intake and supports digestion |
| Walk or cycle to work or shops | Improves gut health, lowers stress and saves money |
| Pair christmas foods with fibre-rich foods | Slows sugar absorption and keeps you fuller for longer. Helps with portion control. |
| Eat meals with others | Enhances joy and reduces mindless eating |
| Avoid distracted eating (e.g. in front of the TV) | Helps you tune in to fullness cues |
You don’t have to skip the mince pies or say no to the yule log — just try pairing them with something that offers extra nourishment provides extra benefit. For example, enjoy yule log with chopped berries, or serve mince pies with a cinnamon-spiced fruit compote.
Practising Balance Now Makes January Easier
Many people start January with a restrictive mindset, vowing to cut out entire food groups or follow extreme diets. But these resolutions are often unsustainable and set you up for disappointment.
Instead, consider making small, consistent changes now. Think about introducing small changes now as a gift to yourself and one that will serve you well long into the future. Entering the new year feeling balanced rather than starting from scratch feels like a win at the end of the year.
Food Is About Joy, Not Guilt
Let’s not forget the most important part of Christmas: connection. Food brings us together. It’s a chance to enjoy meals with loved ones, celebrate traditions, and make new memories.
When we approach food with balance rather than fear or guilt, we make space for both pleasure and wellbeing. And that, ultimately, is what a healthy relationship with food looks like.
Ready to Explore Your Relationship with Food?
If you’d like support navigating the festive season or building sustainable eating habits for the year ahead, book a consultation with Deborah today. Your future self will thank you.
Frequently Asked Questions
1. How can I eat healthy during Christmas without missing out?
You don’t have to miss out on festive favourites. Focus on balance, portion sizes, and adding fibre-rich foods like vegetables and fruits alongside traditional treats.
2. Why do I feel guilty after eating at Christmas?
Guilt around food often stems from diet culture and unrealistic expectations. Practising mindful eating and avoiding strict food rules can help reduce guilt and support a healthier relationship with food.
3. Is it okay to start eating better before January?
Absolutely. Starting before January allows you to build habits gradually without the pressure of New Year’s resolutions. Small changes now can lead to big results later.
4. What are some simple healthy eating tips for the festive season?
Eat regular meals, stay hydrated, pair sugary foods with fibre, and try not to eat in front of the TV. Walking after meals can also aid digestion and better manage blood sugar levels.
5. How can I avoid binge eating over Christmas?
Avoid skipping meals or heavily restricting yourself. Stay consistent with eating times, include satisfying foods, and listen to your hunger and fullness cues.
6. What should I do if I overeat?
Overeating occasionally is normal — especially at Christmas! Instead of punishing yourself, return to your usual eating routine and focus on how you feel.
7. Why is weight not the only indicator of health?
Health includes sleep, stress levels, physical activity, mental wellbeing and more. Weight is just one piece of the puzzle, not the full picture.
8. Can walking really help with digestion?
Yes! Gentle movement like walking stimulates the digestive system and can reduce bloating or discomfort after meals. It’s often referred to as a ‘fart walk’.
9. How can I be more mindful around food?
Eat slowly, limit distractions, savour flavours, and check in with your body. Mindful eating encourages awareness and helps prevent overeating.
10. What support can a dietitian provide during the festive season?
A dietitian can help you create realistic strategies, understand your food habits, and develop a healthier relationship with food — without restriction.
