As the festive calendar fills with office parties, pub gatherings, and social events, the season of indulgence is officially upon us. For many, the rush from work to celebrations means proper meals are sidelined in favour of endless 'picky bits' and festive tipples. This familiar cycle of overindulgence, sluggishness, and guilt can lead to unwanted weight gain, disrupted blood sugar, and dehydration long before the main Christmas feast. Functional Nutritional Therapist Alexa Mullane, speaking to the Daily Mail, shares her essential strategies for enjoying the festivities while protecting your health.
Navigating the Canapé Minefield: Smart Swaps for Steady Energy
The first pitfall of the party season lies in the deceptively small canapé. Alexa Mullane warns that these bite-sized treats are where calories can creep in and mindful eating disappears. With around a third of Britons eating just two meals a day, and one in ten having only one, we've become a nation of grazers, relying on snacks for quick energy hits followed by inevitable crashes.
The key, according to Mullane, is understanding what's on your plate. Ultra-processed carbohydrates like crackers, sausage rolls, and mince pies are digested rapidly, causing sharp spikes in blood glucose and insulin. This leads to a subsequent crash, triggering hunger and cravings for more carbs, resulting in a higher overall calorie intake. Prolonged spikes from constant snacking signal the body to store sugar as fat, contributing to weight gain and metabolic issues.
Her simple solution? Make strategic swaps. Choosing a smoked salmon blini over a sausage roll is one easy change. Smoked salmon is rich in anti-inflammatory omega-3 fatty acids, supporting heart and brain health, whereas processed meats are high in saturated fat, salt, and preservatives linked to various health concerns.
If you can't resist carb-heavy options, pair them with fibre. Opt for wholegrain, seeded, or oat crackers which contain complex carbohydrates and fibre to keep you fuller for longer. Even better, use sliced apple, pear, cucumber, or grapes as a base for cheese. The fibre in these fruits and vegetables forms a plug in the small intestine, slowing digestion, lowering the glycemic load, and providing a steadier energy release.
When selecting cheese, Mullane recommends strong-flavoured varieties like mature cheddar, blue cheese, or aged parmesan, as they tend to be higher in protein. For a late-night indulgence, brie is a good option as it contains glycine, an amino acid that can promote sleep.
Festive Tipples: From Mulled Wine to Mindful Mixers
Alcohol is a central part of many celebrations, but some choices are far more laden with sugar than others. Mulled wine, while festive, is typically packed with added sugars, sweet juices, or syrups, potentially containing over 200 calories per serving. Mullane suggests making your own to minimise sugar and boost beneficial spices like cinnamon, which is known to support blood sugar control.
For those drinking alcohol, clear spirits like gin and vodka mixed with fresh lime, soda, and a splash of cranberry juice are lower-calorie options compared to sugar-laden tonic water. One of the best tactics to ward off a hangover and stay hydrated is 'zebra striping'—alternating between alcoholic and non-alcoholic drinks.
The non-alcoholic market has flourished, offering excellent alternatives. Kombucha is a gut-friendly, fermented choice providing healthy bacteria and antioxidants. Sugar-free sparkling soft drinks from brands like Tripp, Dash, and Dalston's are also perfect for alternating with cocktails.
The Art of Mindful Festive Eating
Ultimately, Mullane emphasises that the goal is enjoyment, not deprivation. The real secret to navigating the season is mindful eating. This involves chewing food properly, pausing between bites, and checking in with your body's hunger signals. Instead of focusing on restriction, think about adding colour, flavour, texture, and nutrients to your plate to satisfy your palate and feel fuller.
Her final, crucial piece of advice is to always allow yourself a planned indulgence. "If you love mince pies, Christmas cake or panettone, have some and enjoy it!" she insists. Eating what you love prevents cravings and food-related stress. Good health is determined by our habits over weeks and months, not by a single day of celebration.
To eat mindfully this Christmas, Mullane suggests planning your treats ahead of time, never arriving at a party hungry, starting with vegetable crudités, and supporting digestion with bitter foods like radicchio or a post-meal mint tea.
