The holiday season is filled with joy, celebration, and delicious food. At Four Seasons Dietetics, we believe you can enjoy the festivities without compromising your health or feeling guilty. These simple tips allow you to find balance, keep your gut happy, and fully embrace the holiday spirit.
How can I navigate through this holiday season?
1. Balance Is Key
Enjoy indulgent foods in moderation while prioritising nutrient-rich meals. The 80/20 rule—80% whole, gut-friendly foods and 20% treats—helps you stay balanced.
Pro Tip: Have a light, veggie-packed meal before a feast to avoid overindulging.
2. Add Gut-Friendly Options
Rich holiday foods can challenge your digestion, so include some gut-supportive ingredients.
Easy Ideas:
Add fibre-rich sides like roasted veggies or salads.
Include fermented foods like yogurt or sauerkraut.
Sip on ginger or peppermint tea to aid digestion.
3. Practice Mindful Eating
Slow down and enjoy each bite to prevent overeating.
Tips for Mindful Eating:
Start with small portions and savour the flavours.
Pause between bites to check in with your hunger.
Focus on the meal and the company, not the calories.
Minimise distractions during meal times such as TV or the phone.
Recognising your hunger level scale can help you think about your hunger and decide whether your desire to eat comes from real hunger or other reasons.
4. Don’t Skip Meals
Skipping meals to "save room" often leads to overeating. Instead, stick to regular meals and snacks.
Pro Tip: choose lighter meals or snacks.
Light meal/snack Ideas:
Seasonal fruit
Veggie sticks with hummus
A bowl of Greek yogurt with a handful of nuts
Garden salad with edamame beans and vinegar dressing
Vita-Wheats with tomato and cheese
5. Let Go of Guilt
Holiday food is about connection and joy—not perfection. One indulgent meal won’t derail your health.
Mindset Shift: Focus on the memories, not the calories. Balance is about what you do most of the time, not occasionally.
Final Thoughts
This season, celebrate without stress or guilt. By prioritising balance and making small, mindful choices, you can enjoy the holidays while staying aligned with your health goals.
Need help with your nutrition? Book a consultation with us to start the New Year strong.
Warm regards,
The Team at Four Seasons Dietetics
References: Queensland Health, 2011, Weight management: Hunger scale, Queensland Government. Available at: https://www.health.qld.gov.au/__data/assets/pdf_file/0019/152812/wtmgt_hungerscale.pdf |