The festive holiday season is all about celebrating with family, friends and enjoying delicious food.

However, with all of the tempting treats and rich meals which are synonymous with the festive season, overindulging can quickly leave you feeling sluggish, bloated and run down.

Here, we offer some tips for making mindful choices so that you can enjoy yourself and not feel restricted, whilst avoiding the post-festive-feasting crash!

1. Limit Refined Carbs

Refined carbs, such as pastries, cookies and white bread can wreak havoc on your energy levels. These foods cause blood sugar spikes followed by crashes, leading to feelings of fatigue, irritability and even hunger soon after eating.

While these highly processed carbs may taste great in the moment, they often will leave you feeling worse once the buzz wears off.

Tip: Instead of regular white bread, opt for traditionally baked bread or sour dough made from organic flour.  These alternatives take longer to digest and will help keep your blood sugar stable, providing you with more consistent energy.

2. Be Mindful of Sugar

Sugar is often a major culprit in holiday meals, sneaking its way into everything from desserts to savoury sauces. Too much sugar—especially refined sugar—can spike your blood sugar and leave you feeling energetic for a moment, only to crash later, leaving you tired and craving more sugar. Excess sugar can also contribute to bloating and digestive discomfort.

Tip: Choose desserts made with less sugar, or focus on naturally sweetened options, such bas deserts prepared from raw ingredients such as cacao, coconut oil, raw nuts and natural sweeteners like fresh ripe fruits (e.g. mango, peaches, passionfruit and berries), raw honey, dates and organic maple syrup.

A great way to satisfy any sweet tooth craving quickly is with a piece of raw dark chocolate , so it's a great treat to have on hand during the festive season.

3. Try To Avoid Combining Carbs and Fats Together 

Festive meals can feature side dishes that are heavy in fats and refined carbs, like mashed potatoes with lots of cream or butter, or macaroni and cheese.

Studies show that when you combine fats and carbs together, it causes a significant spike in insulin and a chaotic response in the brain that can make you feel lethargic.

Tip: Swap out the creamy mashed potatoes or macaroni for roasted sweet potatoes or cauliflower mash.  Both options are lower in starchy carbs and provide more fibre, which helps keep you full and satisfied without the carb crash. Roasted vegetables, like Brussels sprouts, carrots, and butternut squash, are also great alternatives that can be prepared beautifully with wonderful flavours for your main meal accompaniments during your festive celebration.

4. Balance Your Plate with Fibre and Protein

Try to balance your plate with an equal amount of fibrous vegetables and protein. Protein and fibre will keep you feeling full and satisfied for longer without the need to constantly snack on sweet treats or carb-heavy options.

Tip: Fill your plate with colourful vegetables and quality lean proteins.  These options will provide long-lasting energy and help stabilise your blood sugar throughout the meal.

5. Stay Hydrated

It’s easy to forget to drink enough water when there are other festive drinks flowing, however its still vital to stay hydrated with clean water.

Dehydration can make you feel tired and sluggish, not to mention the impact it can have on your digestive system and mental clarity.

Also, if you're going to enjoy alcoholic beverages it is extra important to over compensate with additional water since alcohol is dehydrating for the body.

Tip: Drink plenty of water in the morning and prior to your festive meals.  Also, start each meal with a big glass of water before you consume any alcohol, sodas or your main meal.

6. Don’t “Save Room” for Your Festive Meal

If you know that you have a feast coming on Christmas Day or on some other occasion during the holidays, you may think it's a good idea to not eat earlier in the day in order to "save room" for your feast.

However, this is not a great idea because when you're extra hungry you're more likely to reach for sugar- and carb-laden foods and overeat in the process. It also makes it harder to choose nutrient-dense foods when your body is craving quick energy.

Tip: Eat a light breakfast as normal or at least have a raw smoothie in the morning.  A handful of nuts or some veggies with hummus can help curb your appetite and prevent overeating at the main meal.

7. Keep Alcohol in Check

Alcoholic beverages—especially cocktails with sugary mixers—can quickly add up in terms of calories and sugar, not to mention the other effects.

While it’s okay to enjoy a drink or two, it’s important to be mindful of how much you’re consuming. Overindulging in alcohol can also make you feel sluggish and dehydrated the next day.

Tip: Choose preservative-free beverages such as organic wines and naturally brewed beer, or opt for cocktails made with soda water and a splash of fresh fruit juice, rather than sugary mixers and chemical food colourings. Be sure to drink plenty of water throughout the day to stay hydrated.

8. Don’t Stress—Enjoy the Moment

The holidays are about more than just food—they’re about spending time with loved ones, creating memories, and enjoying the present moment. While it's tempting to indulge in every festive treat, remember that enjoying the holidays doesn't have to mean overdoing it at meal time.

Tip: Stay mindful and focused on the experience. Take your time with each meal, savour the flavours, relax and enjoy the time spent with family and friends. It’s all about balance, and one indulgent meal won’t undo your healthy habits if you approach it with mindfulness.

The Main Take Away

Healthy holiday eating isn’t about depriving yourself—it’s about making conscious choices so that you can still relax without overdoing it and paying the price later.

Limit refined sugars and carbs, be aware of the foods you combine together, take your time to enjoy your meals and stay hydrated throughout the festive season.

All it takes is a little consciousness and you'll be able to experience the best of the festive foods on offer while still feeling happy and healthy at the same time.

Tolman Self Care.