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Healthy Holiday Habits - Celebrate the season with balance and joy

The holidays are a time to celebrate, connect, and enjoy good food. Rather than swinging between indulgence and restriction, take a balanced, mindful approach with our five simple strategies to develop healthy holiday habits over the festive season.

1. Keep a Regular Eating Schedule

It can be tempting to skip a meal before a big lunch or dinner, but arriving overly hungry often leads to overeating. Instead, aim to eat regular, balanced meals and snacks throughout the day (limiting >4hour break between meals and snacks). Include a source of protein and fibre to help manage hunger and keep your energy steady.
Try:

  • Breakfast: High protein yoghurt topped with fruit and mixed nuts and seeds, baked beans on grainy toast, or a high protein frittata (see recipe below)
  • Snacks: A small handful of nuts, cheese with wholegrain crackers, roasted chickpeas, or veggie sticks with hummus or cottage cheese.

2. Practise Mindful Eating

Enjoy your favourite festive foods without going overboard by slowing down and tuning in to your body’s signals. Before, during, and after your meal, check in with your hunger and fullness levels.

Tips for mindful eating:

  • Sit down to eat rather than grazing or standing
  • Place your cutlery down 2-3 times during a mealtime
  • Limit distractions (put down your phone or turn off the TV).
  • Take time to notice the taste, texture, aroma, and appearance of your food. This helps your brain register satisfaction and prevents overeating.

3. Drink Wisely

A celebratory drink or two is perfectly fine, but multiple events can add up
quickly! Try alternating between alcoholic drinks and non-alcoholic, low-sugar options such as:

  • Sparkling water with fresh lime or lemon slices
  • Frozen fruit, herbs, or a dash of no-sugar cordial
  • Cold-infusion tea bags
  • Try a Mocktail for a festive alcohol-free option 

4. Move Your Body

Movement is one of the best gifts you can give yourself as it boosts mood, supports heart health, and helps manage stress. Keep it enjoyable and social over the holidays: 

  • Go for a walk-and-talk coffee date
  • Take a walk while listening to your favourite podcast
  • Try a new activity like swimming, dancing, or rock climbing

5. Prioritise Your Sleep

A busy social calendar can easily throw off your sleep routine.
Aim for the recommended 7–8 hours of uninterrupted sleep each night, as it supports your mood, energy, and appetite control.
Tips for better sleep:

  • Stick to a consistent sleep and wake time, even on weekends
  • Limit screen time before bed
  • Try winding down for 30–60 minutes before bed with calm activities like
    reading, stretching, or listening to soft music
  • Avoid too much caffeine, alcohol or large meals close to bedtime

Remember: The goal isn’t perfection — it’s balance. Enjoy the celebrations while keeping your body and mind feeling their best.

At MedSurg Weight Loss, we offer a variety of services including exercise physiology, psychology, dietetics, and metabolic doctors.  We are here to support you throughout the festive period.

Healthy Habits during the Holiday Period