Walks, Gut Supplements & Home Cooking: How Nutritionists Feel Better Over Christmas

Between back-to-back drinks parties and homes filled to the brim with chocolate and mince pies, the festive season can leave us feeling sluggish. But some simple wellbeing habits could make all the difference, says Dr Federica Amati, ZOE’s head nutritionist. Below she shares her top tips for staying healthy over Christmas (and reminds us to be kind to ourselves).

6 Nutritionist-Approved Ways To Have A Healthy Christmas

I’m a big fan of Christmas – not just because I get to see the joy on my kids’ faces, but because my main passion in life is good food. Others dread the inevitable indulgence of the festive season, petrified that pigs in blankets and brandy sauce will undo diets they’ve been following. This doesn’t have to be the case. Before I outline some ways to eat well without feeling like you’re falling off the wagon, it’s important to mention that no one follows the perfect diet. There’s no such thing. Good food keeps us happy and healthy; if we deny ourselves everything we love, or watch every mouthful obsessively, we’re missing out. It’s all about balance. I follow the 80/20 rule: I eat well 80 percent of the time, and the other 20 percent is reserved for when life happens. Here are my top tips to keep you healthy this winter.

Cook At Home When You Can

You can maximise healthy ingredients, moderate how much sugar, salt and fat go into the meal, and you know there are no emulsifiers or additives. If you have kids, it’s a great idea to get them involved; teaching them the importance of good food and how to make it helps set them up for a healthier life. Ask for kitchen equipment for Christmas to start laying the groundwork for 2026 and gift cooking lessons to a loved one who could do with some fresh ideas.

Try Narrowing Your Eating Window

During the Christmas period, I sometimes time-restrict my eating – not in an extreme way, but I like to give my gut an extended overnight rest if I can. I aim to leave 14 hours between the last morsel I eat (normally by 7pm) and the next food that enters my mouth – in a perfect world, that would be 9am at the earliest. We know our lunches and dinners are likely to be hearty, so by skipping breakfast (or focusing on eating something light and healthy), you can manage your overall food intake. Importantly, leaving this gap gives your gut bacteria the chance to clean up yesterday’s debris before the celebrations recommence.

Not All Treats Are Bad

I don’t like referring to foods as ‘treats’ or ‘bad’, but you know what I’m getting at. Chocolate doesn’t have to be a guilty pleasure. If you eat a few squares of minimally processed dark chocolate (75 percent cocoa or more), then it’s actively good for you. Cocoa contains flavanols, which feed your gut microbiome, thereby supporting your entire body. Not everyone likes dark chocolate, but if you keep trying it, you eventually acquire the taste. And if only milk chocolate will do, Willie’s Cacao and Divine provide the joy without the raft of additives and emulsifiers.

Walk It Off

Make sure you keep as active as you can over Christmas. Even if it’s just a family walk, your body will thank you for it. A short stroll will increase your energy levels, make you less likely to be tired in the afternoon, and (importantly) reduce your stress levels.

Add More To Your Plate

Eating well shouldn’t be about restriction, but abundance. Add extra fruit, vegetables, nuts or seeds to your plate – these fibre-rich products leave you feeling fuller for longer, and less likely to indulge in foods less great for your health. Upping your intake of fermented food is also a great idea. The live bacteria help support your gut microbiome, which has wide-ranging effects on your overall health, including brain and immune health (especially important at this time of year). Another great addition to your plate is ZOE’s whole food supplement, Daily30+, containing more than 30 plants and giving a dish a delicious science-y crunch.

Give Yourself A Break

Christmas can be stressful and tiring. Joyful, yes, but also exhausting. Be kind to yourself. A week or so of Christmas indulgence won’t undo your consistent efforts over time. By following some of the tips above, you can make sure you have an enjoyable festive season without feeling restricted or like you have failed. Enjoy your food, relish opportunities for eating socially with your loved ones, and focus on consistency over perfection.