Eating healthy for Christmas: A guide to eating well to avoid gastrointestinal discomforts during festive

By Kamara Daniel

The holiday season is a time for celebration, connection, and indulgence. With all the delicious festive foods and drinks, it’s easy to lose sight of healthy eating habits. However, Christmas doesn’t have to mean abandoning health goals. You can maintain a healthy weight, enjoy tasty meals, and avoid common gastrointestinal issues with some mindful strategies. In this guide, we will explore healthy foods for festive days, how to create a balanced plate, and how to handle common gastrointestinal challenges that arise during this season.

Healthy Foods for the Festive Days

While traditional holiday meals are often associated with indulgence, there are many nutritious foods that can form the base of your holiday meals, allowing you to enjoy the season without compromising your health.

1. Lean Proteins: Holiday meals often centre around meats, and it’s important to choose lean cuts to keep your meal healthy. Turkey, skinless chicken, and fish such as salmon or cod are excellent choices. These proteins are low in fat and provide essential nutrients such as omega-3 fatty acids and high-quality protein.
2. Vegetables: Vegetables should be the foundation of your holiday plate. They are high in fibre, vitamins, and antioxidants. Roasted Brussels sprouts, roasted root vegetables like carrots, sweet potatoes, and parsnips and sautéed greens such as spinach or kale are delicious, nutritious additions to any festive meal. Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are especially beneficial for digestion and offer anti-inflammatory properties.
3. Whole Grains: Instead of serving white rice or mashed potatoes, consider whole grains like quinoa, brown rice, or faro. These provide more fibre, which helps with digestion, maintains stable blood sugar levels, and promotes satiety. Whole grains also contain more vitamins and minerals compared to refined grains, contributing to a healthier overall meal.
4. Healthy Fats: Incorporating sources of healthy fats into your meals helps keep you full longer and provides important nutrients like vitamin E and omega-3 fatty acids. Avocados, olive oil, nuts such as almonds or walnuts, and seeds (like chia or flaxseeds are great additions to your holiday meals. Use olive oil for roasting vegetables or making dressings, and add nuts and seeds to salads for crunch and nutrition.
5. Fruits: Many fruits are in season during the holiday season and can add colour and nutrition to your meals. Pomegranates, citrus fruits (like oranges and grapefruits), pears, and apples are all great options. These fruits are packed with vitamins and antioxidants, help balance out heavier dishes, and provide a naturally sweet option for dessert.

How to Eat and Drink Healthy During the Festive Season

1. Practice Portion Control: It’s easy to overeat when there’s so much food available, but practicing portion control can help prevent overeating and promote healthy digestion. Instead of piling your plate with large portions, try taking smaller servings of your favourite dishes. This way, you can still taste everything without overloading your system.
2. Mindful Eating: During the holiday season, meals often stretch over several hours with plenty of distractions. To avoid overeating, focus on eating mindfully. Sit down and eat without distractions, chew your food slowly, and savour the flavours. This gives your body time to signal when it’s full, reducing the temptation to overeat.
3. Choose Healthier Beverages: Alcohol and sugary drinks are common during the festive season, but they can add unnecessary calories and affect your digestion. Limit sugary beverages and opt for water, herbal teas, or sparkling water with a splash of citrus. When consuming alcohol, drink in moderation and alternate with water to stay hydrated.
4. Avoid Excessive Sugar: Christmas desserts and sweets are abundant during the holidays, but consuming too much sugar can contribute to weight gain, energy crashes, and digestive discomfort. Choose lighter desserts like fruit salads, Greek yogurt parfaits, or baked apples with cinnamon. If you must indulge in traditional treats, keep portions small and savour the experience rather than overindulging.
5. Ensure a Healthy Eating Plate: A balanced plate is key to maintaining good nutrition during the holiday season. Follow the “plate method” by filling half your plate with non-starchy vegetables like greens, roasted veggies, or salad), one-quarter with lean protein (like turkey or fish, and one-quarter with healthy carbohydrates (such as quinoa, sweet potatoes, or whole grains. This ensures you’re getting the right balance of nutrients and fibre to support healthy digestion.

How to Maintain Healthy Weight During the Holidays

1. Stay Active: Physical activity doesn’t need to be intense to be effective. Take a walk after a big meal, dance to holiday music, or engage in fun family activities like ice skating or playing games outside. Aim for at least 30 minutes of moderate exercise most days of the week to help balance out the calories consumed during festive meals.
2. Plan Your Meals and Snacks: Pre-planning meals and snacks can help prevent overeating when you’re faced with temptations. When attending holiday parties or family gatherings, try eating a small, healthy snack (like a piece of fruit or a handful of nuts) before heading out. This will help curb your appetite and reduce the likelihood of overindulging in high-calorie, rich foods.
3. Monitor Your Alcohol Intake: Alcohol can add a significant number of empty calories and lead to overeating. Limit your intake to one or two drinks and opt for lower-calorie options like wine or light cocktails. Always have a glass of water between alcoholic beverages to stay hydrated and reduce calorie intake.
4. Focus on Balanced Meals: Avoid skipping meals to “save up” for a large holiday feast, as this often leads to overeating later. Instead, eat regular, balanced meals throughout the day to maintain energy levels and avoid excessive hunger. Include plenty of protein, fibre, and healthy fats to keep you feeling full and satisfied.

Common Gastrointestinal Challenges During the Holidays

1. Overeating and Bloating: The abundance of food and long meals often lead to overeating, which can cause bloating, indigestion, and discomfort. To avoid this, eat slowly and pay attention to portion sizes. Avoid eating too quickly and give your body time to signal when you’re full. If you feel too full after a meal, taking a short walk can help stimulate digestion and reduce bloating.
2. Heartburn and Acid Reflux: Rich, fatty foods, spicy dishes, and large meals can trigger acid reflux and heartburn. To avoid these, limit foods that trigger your symptoms. Opt for lighter, less greasy dishes, and avoid alcohol or caffeine with your meals. Avoid lying down immediately after eating, as this can exacerbate acid reflux. Instead, take a walk or sit upright to promote digestion.
3. Indigestion and Gas: Heavy meals that are high in fats or contain too much fibre can lead to indigestion or gas. To ease these symptoms, stick to smaller, lighter meals and avoid too many fatty or fried foods. Herbal teas like ginger, peppermint, or chamomile can help soothe the stomach and promote digestion.
4. Constipation: The holiday season often involves an increase in processed foods and a decrease in fibre and water intake, leading to constipation. To avoid this, focus on incorporating high-fibre foods like vegetables, fruits, and whole grains into your meals. Drink plenty of water throughout the day, and consider adding probiotic-rich foods like yogurt, kefir, or sauerkraut to support gut health.
5. Food Sensitivities: If you have food sensitivities (such as lactose intolerance or gluten sensitivity), the holidays can present a challenge with the variety of foods served. Be mindful of ingredients and try to bring your own gluten-free or dairy-free dishes to ensure you can enjoy the meal without discomfort. It’s also wise to communicate your dietary restrictions to the host in advance.

Therefore, The holiday season is meant to be enjoyed, and maintaining healthy habits doesn’t mean missing out on the festivities, rather on healthy, nutrient-rich foods, practicing portion control, staying active, and being mindful of common gastrointestinal challenges, you can enjoy a balanced and fulfilling Christmas season. A healthy eating plate, hydration, and moderation in all things will help you maintain a healthy weight, avoid digestive discomfort, and enjoy the season to its fullest. With these strategies, you can celebrate Christmas without compromising your health or well-being.

Kamara Daniel- Nutritionist, Bwindi Community Hospital