Christmas week is a whirlwind of events, delicious food, and changes to your normal routine. Paired with extra demands from work, preparing for Christmas, and school holidays, it’s easy to feel like healthy habits will go out the window. The good news is that you don’t have to be restrictive or miss out on the fun. Try some simple, realistic habits to help you feel energised and balanced, so you can enjoy the celebrations.
1. Start the Day with a Balanced, Protein-Rich Breakfast
A nourishing breakfast with around 20g of protein helps slow the release of energy throughout the morning. A lighter breakfast on busy days may lead to energy slumps and cravings for sweet snacks or impulsive pick-me-ups.
Some high-protein breakfast ideas:
- Overnight oats with high-protein Greek yoghurt and berries
- Wholegrain toast with avocado and smoked salmon, or cottage cheese with tomato and herbs
- Veggie-packed omelette with a slice of toast
- Smoothie with protein powder, milk, fruit, and spinach
- Greek yoghurt topped with muesli and a handful of nuts
- A tin of baked beans with a little grated cheese
2. Coffee Can Make a Great Snack
Aussies love a good coffee, but instead of having it first thing before breakfast, try using it as a mid-morning snack. The caffeine in coffee can suppress appetite, making it harder to eat a nourishing breakfast. Eat breakfast first, then enjoy a milk-based coffee as your morning tea for a nourishing and energising snack.
3. Stay Hydrated Across the Day
Make water your go-to drink. Hydration supports energy, digestion, and kidney health, which is especially important in our hot weather. Water can also help reduce alcohol intake and prevent dehydration. Alcohol (and to a lesser extent, coffee) is the only drink that will leave you more dehydrated than you started.
Tips to stay hydrated during a hot Aussie Christmas:
- Alternate each alcoholic drink with a glass of water
- Use festive infusions (like berries, citrus, or cucumber) in your water
- Always have a water bottle on hand
- If you’re feeling tired or sluggish, a glass of ice-cold water can perk you up
4. Maintain a Meal Routine
It’s tempting to graze all day with leftovers in the fridge, but this makes it harder to stay tuned to your hunger and fullness cues and lead to energy spikes and dips. Instead, aim for regular meals and snacks, tuning in to your appetite so you can make mindful choices.
If you’re heading to a social event with platters and small bites, have a small, protein-rich snack before you go (like a couple of boiled eggs, yoghurt or a TF Meal Replacement Shake) to avoid arriving overly hungry so you can plan your plate mindfully.
5. Build a Balanced Christmas Plate
With your dinner plate in hand, start with veggies or salads and fill about half your plate. Then add a lean protein and enjoy festive treats mindfully.
Examples of lean proteins: prawns, roast chicken, ham, or turkey. Veggies on a hot Christmas day might include colourful salads or a classic potato salad with herbs. Add some fresh bread or a small serve of rice or pasta salad for healthy carbs and finish with a slice of fruit or a small portion of pavlova for something sweet.
6. Add Light Movement to Your Day
Walks, stretching, or a gentle post-meal stroll can aid digestion, boost mood, and help you feel more energised—even short bursts count! Look for ways to be more active: encourage family or friends to join you for a walk after meals, play backyard cricket, or organise a game of beach paddle tennis. Even household tasks like tidying up, vacuuming, or setting up outdoor tables can keep you moving and add to your daily activity.
7. Prioritise Sleep Where Possible
Late nights and busy days can disrupt sleep. Try to keep a regular bedtime and wind down before sleep. Avoid heavy meals or sweets late at night, as these can make it harder to fall asleep. Opt for a calming herbal tea in the evening (like chamomile or peppermint), and avoid caffeine, chocolate, and stimulating foods close to bedtime. Foods rich in tryptophan (like turkey, milk, or oats) may help promote sleep.
8. Bring or Choose a Balanced Option at Gatherings
Bringing or choosing healthy options helps you stay nourished and ensures there’s always something festive and healthy to enjoy.
Ideas:
- A bright salad (like roasted pumpkin, feta, and mint; or brown rice with roasted veggies and chickpeas)
- A platter of veggie sticks with hummus, or a fruit platter
- Wholegrain wraps with lean meats and salad
- Mini frittatas
9. Include Nourishing Snacks
Keeping snacks like fruit, wholegrain crackers with cheese, or yoghurt at home helps you feel prepared when hunger or visitors appear unexpectedly while also giving you an energy boost if needed.
Other festive, healthy snack ideas:
- Bliss balls made with oats and dried fruit
- Roasted chickpeas (or ready-made versions from the supermarket)
- Wholegrain crackers with cottage cheese
- Homemade popcorn
10. Be Mindful and Enjoy Festive Foods Without Guilt
Savour your favourite festive treats mindfully. Enjoy the flavours, smells, and company, and let go of guilt. Remember, balance is about making choices that feel good, not striving for perfection. If you overindulge at one meal, simply return to your usual habits at the next as there is no need to compensate or restrict. Celebrating food and connection is part of the season, and one meal doesn’t define your health journey.
Staying healthy over Christmas week isn’t about perfection. It’s about feeling good and making choices that work for you. Enjoy the celebrations, use these simple habits to stay grounded, and remember small steps add up.
