The short answer
To eat well at Christmas and still enjoy it:
- fill half your plate with salad and vegetables, and use a smaller plate;
- eat slowly and stop when you're comfortably satisfied;
- pick the treats you love most rather than grazing on everything;
- alternate alcohol with water, since drinking tends to make you eat more;
- have a simple plan: in one trial, a little planning stopped Christmas weight gain.
Christmas is about food, family and friends, and you don't need to miss out to feel your best. As a dietitian, I don't ask clients to avoid their favourite festive foods. Instead, a few small, evidence-based habits make the biggest difference.
Do people really gain weight over Christmas?
A little, on average. A review of holiday-season studies found adults gained about 0.4 to 0.9 kg between late November and early January, including people who were actively trying to lose weight.2 That's small, but it isn't always lost again in the new year.
The good news is that a little planning helps. In a UK trial of 272 adults, people who got simple Christmas tips, information about festive foods and encouragement to keep an eye on their weight stayed about the same, while the comparison group gained about 0.4 kg.1 Regular weighing isn't right for everyone, so focus on the eating habits below if the scales make you anxious.
How do you eat healthy at Christmas without missing out?
Aim for balance, not perfection. What tends to derail us isn't one big meal, but endless grazing, oversized portions and pressure to eat or drink more than usual. A few simple habits help:
- Eat regular meals. Have breakfast and lunch as usual so you don't arrive at a party ravenous.
- Look before you serve. Check out all the options first, then choose the dishes you'll enjoy most.
- Pick your favourites. With fried finger food and sweets on offer, choose a couple you really love and balance them with lighter options like prawns, veggie sticks or salad.
Get support from a nutrition practitioner
Find practitioners on HealthBank who help with nutrition and healthy eating. Many offer a free discovery call, online, by phone or in person.
Find a nutrition practitioner →How should you fill your Christmas plate?
Try the ½–¼–¼ plate, based on the Australian Guide to Healthy Eating:7
- Half: salad and vegetables.
- A quarter: protein, such as turkey, prawns and other seafood, ham, chicken or legumes.
- A quarter: carbs and festive favourites, such as potato salad, potato bake or roast vegetables.
Plate size matters too. A Cochrane review found people consistently eat more when they're given bigger portions, packages or plates.4 Reaching for a smaller plate is an easy way to enjoy everything without overdoing it. You can always go back if you're still hungry.
Fresh seasonal produce like cherries, mangoes and stone fruit makes a festive dessert or snack on its own.
How do you avoid feeling overfull?
Slow down. A review of 22 studies found people ate less when they ate more slowly, without feeling any hungrier afterwards.3
Put your fork down between mouthfuls, check in with your hunger halfway through, and wait about 10 minutes before going back for more. Aim to finish comfortably satisfied, not stuffed.
How can you drink less at Christmas parties?
Alcohol adds kilojoules, and it also tends to make you eat more. A meta-analysis of trials found people ate about 340 kJ more food after an alcoholic drink than after a non-alcoholic one, and didn't eat less to make up for the energy in the drink.5
- Alternate each alcoholic drink with water or sparkling water.
- Choose lower-alcohol options, like spritzers or mid-strength beer.
- Decide on your limit before the party starts.
Know the guidelines
Australian guidelines recommend healthy adults drink no more than 10 standard drinks a week and no more than 4 on any one day. If you're pregnant, planning a pregnancy, breastfeeding or under 18, not drinking is safest.6
Does staying active over Christmas help?
Yes. Keeping up some movement helps balance the extra food and keeps your routine going. It doesn't need to be a workout: a family walk after Christmas lunch, a swim or backyard cricket all count.
Want a plan for the new year?
HealthBank practitioners who work in nutrition and weight management can help you build eating habits that fit your life, at Christmas and beyond.
Find a nutrition practitioner →Frequently asked questions
How can I eat healthy at Christmas without missing out?
Fill half your plate with salad and vegetables, pick the treats you love most, eat slowly and alternate alcohol with water.
How much weight do people gain over Christmas?
Studies show adults gain about 0.4 to 0.9 kg over the holiday season on average.
Does eating slowly help you eat less?
Yes. A review of 22 studies found eating more slowly lowered how much people ate, without leaving them hungrier.
Does alcohol make you eat more?
Yes. Trials show people eat more food after drinking alcohol and don't cut back to make up for the energy in the drinks.
Do smaller plates help you eat less?
Evidence shows people eat more from bigger portions and plates, so a smaller plate can help you enjoy festive food without overdoing it.
References
Research (PubMed)
- Mason F, Farley A, Pallan M, Sitch A, Easter C, Daley AJ. Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial. BMJ. 2018;363:k4867. PubMed 30530821
- Díaz-Zavala RG, Castro-Cantú MF, Valencia ME, Álvarez-Hernández G, Haby MM, Esparza-Romero J. Effect of the holiday season on weight gain: a narrative review. J Obes. 2017;2017:2085136. PubMed 28744374
- Robinson E, Almiron-Roig E, Rutters F, et al. A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. Am J Clin Nutr. 2014;100(1):123–151. PubMed 24847856
- Hollands GJ, Shemilt I, Marteau TM, et al. Portion, package or tableware size for changing selection and consumption of food, alcohol and tobacco. Cochrane Database Syst Rev. 2015;(9):CD011045. PubMed 26368271
- Kwok A, Dordevic AL, Paton G, Page MJ, Truby H. Effect of alcohol consumption on food energy intake: a systematic review and meta-analysis. Br J Nutr. 2019;121(5):481–495. PubMed 30630543
Australian guidelines
- National Health and Medical Research Council. Australian guidelines to reduce health risks from drinking alcohol. 2020. View source
- National Health and Medical Research Council. Australian Guide to Healthy Eating. Eat for Health. View source
This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.
Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank.