Healthy holidays? We’re here for it, and it doesn’t mean jetting off to a wellness retreat. With a few small, balanced choices, you can set yourself up for wellness and great health throughout the holidays and into 2025.
We chatted with renowned chef and nutritionist Bridget Foliaki-Davis, founder of Bridget’s Healthy Kitchen and the 28-Day Boost Camp, who has all you need to start the New Year refreshed, not remorseful.
Set Realistic Expectations around Healthy Holidays
“There’s a reason so many of us get off track this time of year,” says Bridget. “Social calendars are full and indulgences seem to be at every corner. It can be difficult to stick to a strict routine.”
Bridget advises setting realistic goals rather than aiming for perfection.
“For example, if your usual workout routine just isn’t feasible, swap it out for a shorter or less intense session. Have a daily movement baseline that you can fit in every day, even on your busiest day. For example a 20-minute walk. This could be squeezed into your lunch break or when you get home from work.This will reduce your stress and promote consistency.”
Prioritise Protein and Fibre
Holiday meals are often laden with refined carbs and sugar, which lead to spikes and crashes in blood sugar. This makes you more inclined to reach for a sugary snack shortly after. Bridget advises making your own healthy holiday food.
“If you have the opportunity to host or bring a dish along to a gathering, have a few healthy recipes up your sleeve. Choose foods that are high in protein and fibre whenever possible. Aim to fill your plate with lean meats like turkey or fish and lots of veggies. This will leave you feeling satiated, stabilise your blood sugar and reduce energy slumps.”
Prioritise Hydration
Holiday gatherings often include alcohol and sugary drinks that lead to dehydration.
“Aim to drink at least 2-3 litres of water a day to aid digestion, energy and metabolism,” says Bridget. “If you are indulging in alcohol, alternate each alcoholic beverage with a glass of water to stay balanced. Staying on top of your hydration is a simple way to manage cravings and maintain energy throughout busy days.”
Enjoy Your Favourites in Moderation
There’s no need to miss out on your favourite foods, says Bridget. “Before you dig in, take a moment to assess your hunger levels and make conscious choices,” she warns. “Practising moderation lets you fully enjoy the season’s best foods without compromising your goals. Opt for smaller portions of the treats you love most. Savouring each bite can help you feel satisfied without overdoing it.”
Practise Mindful Eating
Healthy holidays are about embracing the art of mindful eating by focusing on each bite.
Bridget explains: “When you eat slowly and pay attention to the flavour and texture of your food, you’re better able to sense when you’re satisfied and avoid overeating. Try taking smaller bites and putting down your utensils between bites to ensure you are chewing your food thoroughly. This approach enhances your enjoyment of the meal and also prevents that overly-full feeling. Mindful eating can transform each holiday meal into a satisfying experience, helping you stay true to your goals.”
Bridget’s Healthy Holidays Catering Tips
(Without Compromising on Taste)
Create a Colourful Veggie Platter
You can make this as simple or as over the top as you want. Why not get creative and arrange the veggies in the shape of a Christmas tree or wreath? Don’t forget to add healthy protein-packed dips like homemade hummus or coconut yoghurt-based spreads.
Swap in Healthy Sides
Trade heavier dishes for nutrient-rich choices like asparagus with lemon zest, a vibrant mixed lettuce and citrus salad with walnuts, or oven-baked purple and heirloom carrots with an olive olive and thyme glaze.
Use Leaner Proteins
For the main, roast turkey breast or baked salmon can offer a lighter option without sacrificing the rich flavour. Season with herbs like rosemary, thyme and a dash of citrus for a festive touch.
Sweeten Smart with Gut-Friendly and Low-Glycemic Options
Replacing processed sugar with alternatives like erythritol keeps holiday desserts sweet without spiking blood sugar or harming teeth. Add sweet as fibre syrup or pure as inulin powder for a gut-health boost, making treats both tasty and nourishing for optimal gut health.
Offer Festive Mocktails
Keep a variety of refreshing, fruit-infused water or mocktail options on hand. Mix sparkling water with slices of fresh fruit like orange, cranberry, and mint for a drink that’s festive without the extra calories.
