12 foods of Christmas - which will help you survive the festive period
I’ve tried to keep this post, light-hearted, simple and most importantly helpful. Just some food for thought (excuse the pun) to help you stay healthy for Christmas.
These are foods which should be included in your daily diet every day of the year, but become especially important around Christmas when we’re more likely to be overindulging in food and drink, more likely to be busier and more stressed and also likely to be letting all those little healthy habits and moments of self-care slip.
So here are my 12 foods you can add to your festive shop this season to help you not simply survive but thrive through the stress of Christmas.
12 foods for Christmas
12 portions of green veg
Packed with b-vitamins for energy and magnesium to counteract the stress of Christmas. Aim to have 2-3 portions of green veg every day. Steaming helps retain more of the nutrients.
11 shots of kefir
This fermented yoghurt drink will help support gut health - helping to reduce the inevitable bloating and heartburn that can come from eating more food than normal as well as supporting the immune system because stress can deplete our immune reserves.
10 raw nuts
Salted nuts are often put out as a snack or nibble option at Christmas time but salted nuts are obviously higher in salt, more-ish and dehydrating not to mention lower in nutritional value. Try a bowl of mixed raw nuts like almonds, brazil nuts, cashews, pecans and walnuts instead. You can add some flavour with lime juice and paprika or black pepper then roast in the oven until crispy. But still eat in moderation, although high in good fats the calorie content of nuts is higher than some foods so we still need to be mindful of overall intake. Stick to a max of 10 nuts a day.
9 smoothies
A smoothie is a really simple way to get nutrients into your diet even on the busiest of days. A great breakfast or snack option - add spinach to get those greens in, kefir to support gut and immune health while also helping to keep your blood sugars balanced, berries for antioxidants and chia seeds for good fats which support heart and brain health. Below is my favourite Christmas reboot smoothie recipe.
Reboot Smoothie Recipe
Ingredients - serves 2
1 handful of spinach for energy, mood and gut health
250ml water for hydration and texture
250ml plant milk for creaminess
50ml kefir for gut health
1 handful of mixed berries for antioxidants and fibre for gut
1 tbsp chia seeds for omega 3 to support the immune system and fight inflammation
1 tsp beetroot powder - for colour and antioxidants
Method
Add all ingredients to a blender and mix until smooth. It’s really that easy.
Option if you prefer a thicker smoothie reduce the amount of liquid and add 1/2 a banana or avocado for a thicker texture.
8 glasses of water (a day)
Keep your body hydrated - whatever else you do, make staying hydrated a priority - even more important for those days where you’re having an alcoholic festive tipple too! Water will help with mood, energy and brain function so you’ll hopefully feel less foggy-headed and able to deal with situations more efficiently.
7 varieties of fruit and veg (a day)
Variety is key when it comes to fibre to support gut health. Try to stick to whole fresh fruit and veg rather than juices or dried as these are higher in sugar which can disrupt your energy level and mood. Also, try to eat a rainbow to ensure you’re getting the full spectrum of nutrients and antioxidants to support your body and mind.
6 plant protein alternatives
Whether it’s beans, lentils, tofu or tempeh, try introducing at least one vegetarian or vegan meal a week to support your body and the environment. Plant proteins are high in fibre to support gut health, digestion, detoxification and immunity and lower in calories and environmental impact to support our waistlines at a time when overindulgence is often found in abundance! They also contain b-vitamins and magnesium which our body needs more of during times of stress!
5 golden sweet potatoes!
Lower in calories and carbs than white potatoes, while also being higher in antioxidants and fibre, this is a simple, nutritious swap you can make this Christmas. Roasted sweet potatoes are simple to prepare and a delicious accompaniment to leftover turkey or nut roast!
4 eggs (a week)
A perfect and versatile source of protein, vitamins, minerals and antioxidants which help support a healthy stress response. Eggs contain choline which helps support brain health, particularly during periods of stress. Poached, boiled, scrambled or in an omelette, these nutrient powerhouses are a great thing to have on hand for a simple easy breakfast, lunch, dinner or even snack!
3 sources of omega-3
Aim to have at least 3 portions of omega-3 each week from sources like oily fish (salmon, sardines, mackerel, anchovies etc) or seeds (chia and flax are highest in omega-3). Omega-3 is one of nature’s best anti-inflammatory nutrients. Fish also contain nutrients like b-vitamins and vitamin d which can help improve our mood and support a healthy stress response. If you don’t eat fish consider a supplement to boost your intake. Contact me to discuss your needs.
2 squares of dark chocolate
A great replacement for milk chocolate, dark chocolate contains more antioxidants which can help support the body against free radicals and is lower in sugar which avoids blood sugar highs and the subsequent dips which can leave you either feeling hangry and low or simply reaching for another sugar fix not long after.
1 turkey or a nut roast
Turkey is lean meat that is low in calories and high in protein, in particular tryptophan which is a precursor to serotonin our body’s happy hormone. So tuck in and enjoy that roast turkey on Christmas day - alongside lots of greens and roasted sweet potatoes. Or if Turkey is not your thing why not try a veggie option like a nut roast?
Whatever you’re doing and eating this Christmas, I hope it’s a very merry one for you and your loved ones.