Tips for a healthy Christmas: how to stay well

Christmas is a time for good food, late nights, cosy days and spending time with the people you love… And while your usual routine might look a little different, that doesn't mean your health and wellbeing need to take a back seat.

A healthy Christmas doesn't mean swapping mince pies for misery or trying to squeeze in a workout between opening presents and watching your favourite Christmas film. It's about finding a balance that lets you enjoy the season while still looking after yourself. So, rather than another list of things you should be doing, our nutritionist, Molly Arnold, has shared some realistic ways to feel your best over the festive period.

Christmas food is supposed to be enjoyable. Mince pies, roast potatoes, chocolate, pigs in blankets, Christmas pudding, more chocolate – they're all part of what makes the season feel festive. There's no need to label foods as 'good' or 'bad'. “Nutrition isn’t about perfection,” says Molly. “Christmas is meant to look a little different from the rest of the year, so enjoy the foods you love and simply return to your usual routine afterwards, there’s no need to compensate for what you’ve eaten.”

If you're cooking, you can naturally bring some variety to the table with plenty of fibreful veggies, potatoes, wholegrains and sources of protein. Carrots, Brussels sprouts, parsnips, cabbage and peas can all make an appearance alongside your favourite festive foods – we know not everyone loves a sprout but try to grin and bear it, there’s 3.8g of fibre in just a few.¹ “If your usual fibre intake drops over Christmas, breakfast is also an easy opportunity to add some back in,” says Molly. “Oats with fruit, nuts or seeds are a simple option and can help towards the recommended 30g of fibre a day for adults.”²

It’s important to remember that balance is key. Christmas dinner is just one meal and even if you've gone back for seconds, thirds or somehow ended up eating a cheese board before dessert, it doesn't undo your usual habits.

One of the best things about Christmas? The leftovers. A little creativity can turn yesterday's dinner into today's lunch. Try leftover turkey or other protein in our high-fibre spinach wraps, roast vegetables in a frittata or add them to a warming soup. Leftover potatoes can become a crispy hash, while extra vegetables can be folded into pasta, rice or grain-based dishes. There's no need to make every meal perfectly balanced, either. Sometimes Christmas lunch really is a plate of leftovers eaten in your pyjamas – that's part of the fun.

Christmas parties can make eating feel a little different – there's food everywhere, meals may happen at unusual times and somehow there's always a bowl of crisps within arm's reach. Rather than trying to follow strict rules, check in with yourself. Eat when you're hungry, choose the things you actually want (instead of eating for the sake of it) and take your time.

You don't need to arrive at Christmas dinner having 'saved calories' all day, and you don't need to skip your next meal because lunch was particularly enthusiastic. A few days of eating differently from your normal routine is just that – a few days, and there’s no need to be hard on yourself for it.

Larger meals, eating at different times and an abundance of rich foods can leave you feeling more full than usual. If that happens, there's no need for a dramatic detox or a day of living exclusively on green juice. Give your body some time, drink plenty of water – though if water isn’t your go-to, “tea, coffee, milk and sugar-free drinks can all contribute to your fluid intake,” says Molly. “Warm drinks can make keeping hydrated during the colder months feel a little easier.” ... Or if you fancy your chances of becoming the Christmas quiz champion, try our Brain Berry mocktail.

A gentle walk after dinner can also be a lovely Christmas tradition – particularly if you need to escape the post-roast sofa slump. Grab a coat, round up the family and see how far you get before someone suggests going home for pudding. “A post-Christmas dinner walk is a great habit,” says Molly. “Research suggests that being active soon after eating can help reduce the rise in blood glucose after a meal, so even a short walk can be worthwhile.”³ If you regularly experience digestive symptoms or have concerns about your digestion, speak to a healthcare professional for personalised advice.

You don't need to keep up your normal exercise routine throughout December. If your motivation to exercise dips, look for opportunities to move that actually fit into Christmas. A trip around your neighbourhood to look at the Christmas lights and decorations, a wander around a Christmas market, dancing in the kitchen or joining the annual family stroll all count. Exercising in winter doesn't have to mean a structured winter workout – there's something particularly satisfying about a winter walk when you're wrapped up warm and sipping on a hot chocolate.

If you fancy a proper workout, go for it. But don't feel that you have to exercise to 'earn' your Christmas dinner or burn off what you've eaten. Movement is something to enjoy, not a punishment for enjoying food.

Christmas can be surprisingly busy. There are presents to buy, food to prepare, people to see and multiple group chats demanding your attention. Even enjoyable plans can become tiring when there's one after another. It’s important to make space for resting and resetting.

Have a slow morning. Watch a film you've seen a dozen times. Read a few chapters of a book. Sit on the sofa with a cup of tea. Go to bed early if you're tired. You don't have to make every day productive, social or exciting. Sometimes a quiet afternoon is exactly what you need… And if your sleep schedule goes completely off-piste for a few days? Don't panic. Enjoy the late nights, catch up on rest when you can and return to your usual routine when Christmas is over.

With so much to prepare for at Christmas, it’s easy to put your own health further down the list – so as you get everything else ready, remember to prepare your body for the season too, like with our cold and immune support range or with some simple everyday habits.

Though, there's no magic Christmas food or supplement that can guarantee you'll avoid a seasonal illness. Instead, think about the bigger picture. “When it comes to immune health, more isn’t necessarily better,” says Molly. “Nutrients including vitamin D, zinc and selenium have important roles in normal immune function, but rather than looking for something to ‘boost’ your immune system, focus on meeting your nutritional needs alongside the basics like sleep and regular movement.”⁴

Eat the Christmas dinner. Have the mince pie. Go back for more roast potatoes if you want them. Take the Boxing Day walk if it sounds nice – and stay on the sofa if that sounds even better. Wellbeing isn't just about what you eat or how much you exercise, it's also about enjoying yourself, spending time with people you love, laughing until your stomach hurts and having a proper break from everyday life. That's a healthy Christmas in our book.

Take a look at how you can take care of your mental health this Christmas – and if the Christmas drinks have been extra tempting this year, discover our tips for easing a hangover.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.