Staying healthy & on track during the festive season
01/12/2025
Written by Lyndall Wright; Clinical Nutritionist; Happily Nourished
The festive season can be a fantastic mix of celebration, connection and a break from the usual routine, but it can also be a time when healthy habits feel harder to maintain. Between social events, rich foods, disrupted schedules and a little extra stress, it’s completely normal to feel a bit ‘off track.’ The goal shouldn’t be about perfection. It’s about balance, enjoyment and making choices that help you feel energised, nourished, and in control (without missing out on the fun)! Below are simple, realistic strategies I share with my clients to help them feel their best through the holidays.
1. Prioritise a Nourishing Baseline
Think of your day like a foundation: start strong so you can enjoy the celebrations without a crash later.
Protein at every meal to keep blood sugar stable and appetite regulated. This also means you are less likely to overeat, or binge eat later (like at work parties).
Add colour by including vegetables or fruit at least twice per day to support digestion and nutrients.
Healthy fats like avocado, olive oil, nuts, seeds and quality proteins help keep you satisfied.
When your baseline is steady, you’re less likely to overeat later.
2. Keep Hydration Front of Mind
Warmer weather, salty foods, travel, alcohol and busy schedules all increase fluid needs.
Aim for 2–2.5 litres per day, more if you’re active or drinking alcohol.
Add electrolytes (without added sugar) if you’re sweating more or enjoying a wine or two.
(Sodii Hydration is great and can be found at Ivanhoe Health Store)
A glass of water between alcoholic drinks makes a big difference to energy and sleep.
3. Eat With Intention, Not Restriction
You don’t need to skip dessert or avoid your favourite festive foods. Instead:
Choose the foods you really want, not the ones you’re eating out of habit or pressure.
Use the ‘one plate’ principle at events to avoid unconscious grazing. Serve yourself one plate and enjoy it wholeheartedly.
Slow down. Chewing well and taking pauses helps your brain recognise fullness.
It’s not about ‘good’ or ‘bad’ foods, it’s about mindful choices.
4. Support Your Digestion
Festive meals can often be richer, larger and eaten later in the day. Try:
A short walk after meals to support blood sugar and digestion.
Adding bitter foods (rocket, lemon, apple cider vinegar) before meals to help stimulate digestive enzymes. Even starting the day with a warm lemon water can help.
Getting enough fibre most days: chia pudding, berries, leafy greens, legumes, oats - helps reduce bloating and keeps you regular. My prebiotic Wellbeing Blend can help with this and can also be found at the Ivanhoe Health Store.
5. Gentle Movement Over Perfection
Keep going to the gym, this helps you stay on track. You don’t need structured workouts. Aim for:
20 - 30 minutes of walking
Body-weight strength sessions
Unstructured workouts can help too, like a swim, stretch or yoga in the mornings
A quick home routine using bands or dumbbells
Movement helps regulate appetite, supports mood, reduces stress and improves sleep - four things we need more of during December and January.
6. Protect Your Energy & Nervous System
The holidays often bring more people, noise, expectations and pressure. Ways to stay grounded:
Keep caffeine earlier in the day
Prioritise 7–8 hours of sleep
Add magnesium glycinate in the evenings
Deep breathing, journaling or 5 minutes of sunshine each morning
Your mental health affects your physical health, digestion, hormones and cravings.
7. Plan Just Enough
A little structure prevents the ‘all-or-nothing’ spiral.
Make a trip to the supermarket to keep healthy foods and snacks stocked.
Keep easy whole-food meals at home (omelettes, stir-fries, slow-cooker meats, salads).
Have healthy snacks on hand: nuts, fruit, protein balls, veggie sticks, hummus.
Look at your week ahead and identify events so you can balance richer meals with lighter ones.
Planning doesn’t have to be rigid, it simply creates calm and flexibility.
8. Start Again the Next Day
If you overeat, drink more than planned, or skip movement - just start again tomorrow. No guilt. No punishment. Your body responds best to consistency, compassion and returning to basics.
Final Thoughts…..
The festive season is meant to be enjoyed. With a few simple intentions, balanced meals, mindful choices, hydration, movement, and a little self-care, you can feel great through December and head into the new year with energy rather than exhaustion.
