Festive Season Fuel: Nutrition Tips to Stay Energised Over Christmas

Health Coaches Academy
7 days ago
5 min read

Does Christmas leave you feeling more exhausted than excited? Between endless celebrations, rich foods and disrupted routines, December can drain your energy fast. In this guide, Health Coaches Academy shares practical holiday nutrition tips to help you feel your best throughout the festive season.

We'll explore how to manage blood sugar, make smarter food choices and maintain wellness during Christmas without sacrificing the joy of festive gatherings.

Why We Feel Tired at Christmas

Understanding why your energy levels at Christmas plummet is the first step towards feeling better. Research shows UK adults gain an average of 1.35% body weight over the festive period, with weight peaking on the second day of January ^[1]. But it's not just about the scales.

That weight gain often reflects wider shifts in lifestyle, routine and eating patterns that directly affect energy, mood and focus.

The winter season itself plays a role. Shorter days and reduced daylight can disrupt your natural circadian rhythm, increasing melatonin production and leaving you feeling more sluggish during the day. Even when sleep duration doesn’t change, sleep quality often does, which can impact how energised you feel.

Festive stress is another key factor. A busy calendar, social commitments and emotional pressures can raise cortisol levels, the body’s main stress hormone. While cortisol helps us respond to short-term demands, prolonged elevation can leave you feeling wired but tired. When cortisol levels drop, fatigue, low mood and cravings often follow.

Food and drink choices can further amplify energy dips. Frequent grazing on sugary snacks and large carbohydrate-heavy meals causes blood sugar to rise quickly and then fall just as fast, resulting in tiredness, brain fog and irritability. Over time, this pattern makes it harder for the body to maintain steady energy throughout the day.

Routines also tend to loosen in December. Irregular meals, reduced movement and mentally demanding social events all place additional demands on the body. When weight gain occurs during this time, it can further affect energy by increasing inflammation, reducing insulin sensitivity and placing extra strain on digestion and metabolism.

Together, these factors explain why many people feel drained rather than energised during the festive season. The reassuring news is that with a few supportive adjustments, it’s entirely possible to feel more balanced, resilient and well over Christmas.

Blood Sugar & Protein Strategy

The key to sustained energy lies in balancing your blood sugar throughout the day. Blood sugar balancing means keeping your glucose levels steady, rather than allowing them to spike and crash. When you eat lots of refined carbohydrates or sugary foods on their own, your body releases a surge of insulin to bring blood sugar down, which can lead to a sharp drop in energy, cravings and mood swings. When your blood sugar is stable, you feel more alert, satisfied and less likely to reach for quick fixes like sweets or caffeine.

Starting each morning with protein rather than sugary cereals or pastries makes a remarkable difference. Protein slows down the release of glucose into the bloodstream, keeping energy levels steady and helping you feel full for longer.

Aim for eggs, Greek yoghurt or smoked salmon to boost energy at Christmas from the very first meal. When building your plate at festive gatherings, follow the quarter-plate rule: one quarter protein (turkey, fish or plant-based alternatives), half non-starchy vegetables and the remaining quarter for those beloved roast potatoes. By combining protein, fibre and complex carbohydrates, your body digests food more gradually, reducing energy dips.

Christmas nutrition tips such as this one prevent the energy crashes that come from carbohydrate-heavy meals and keep you feeling satisfied for longer.

Healthy Meal Tips (Christmas Edition)

Creating healthy festive meals doesn't mean missing out on festive favourites. Instead, it's about making strategic choices that support your energy while still enjoying the season. Here's how to boost energy at Christmas through smarter meal planning:

Fill half your plate with steamed or roasted vegetables before adding other foods
Choose roasted butternut squash alongside just two or three new potatoes rather than loading up on multiple starchy sides
Make your own cranberry sauce using fresh cranberries, orange juice and stevia instead of sugar-laden shop versions
Opt for chestnut-based stuffing rather than traditional bread-based varieties

Remember that following Christmas nutrition tips doesn’t mean you can’t enjoy traditional meals while maintaining steady energy throughout the day.

Festive Snack and Dessert Swaps

The constant availability of chocolates and mince pies test everyone's willpower. But rather than relying on pure restraint, have healthy festive meals and snacks readily available. Keep these alternatives within easy reach:

A small handful of almonds, cashews or Brazil nuts instead of chocolate coins
Fresh strawberries or a small vanilla ice cream portion rather than heavy Christmas pudding
Vegetable crudités with cream cheese or houmous when savoury cravings strike
Dark chocolate (70% cocoa or higher) if you need something sweet

This isn’t about deprivation it’s about choosing options that satisfy you without the subsequent energy crash. When you do indulge in traditional treats, savour them mindfully rather than mindlessly grazing throughout the day.

Holiday Drinks and Alcohol

Alcohol significantly impacts energy by disrupting sleep quality, depleting B vitamins and causing dehydration. To boost energy at Christmas while still enjoying festive drinks, alternate each alcoholic beverage with a full glass of water.

Choose dry wines, champagne or spirits with sugar-free mixers rather than creamy liqueurs or sweet cocktails. Never drink on an empty stomach, as this accelerates alcohol absorption and blood sugar crashes. Supporting your wellness during Christmas means being strategic about when and how much you drink.

Movement When it's Cold, Dark and Busy

Movement is crucial for maintaining energy and managing stress during the festivities. You don't need lengthy gym sessions; just a brisk 20-minute morning walk before breakfast kickstarts your metabolism and improves mood throughout the day.

Encourage family members to join you for post-lunch strolls, turning exercise into quality time together. If outdoor conditions are poor, try online workout videos or simply dance to Christmas music while wrapping presents. These are the sorts of Christmas nutrition tips that leave you feeling like you’ve accomplished something, supporting your overall wellness during Christmas.

Your Healthiest Christmas Starts Here

If you’re looking to feel energised rather than exhausted this December, our comprehensive Christmas Survival Guide provides detailed meal plans, recipes and practical strategies for maintaining wellness during Christmas.

How a Health Coach Helps Over the Festive Season

Many people struggle to make healthy choices like these on their own, and that’s where a Health Coach can make a meaningful difference. Health Coaches offer personalised support when it matters most, helping clients navigate everyday challenges, understand their relationship with food and build confidence in their choices.

Rather than relying on rigid rules, Health Coaches focus on sustainable habits that support long-term wellbeing. You’ll gain the skills to understand the emotional, social and environmental pressures that influence health, and learn how to provide accountability without judgement. Your work helps people stay on track while still enjoying their lives, instead of feeling restricted by another “all-or-nothing” approach.

If you’re passionate about helping others to feel their best, becoming a Health Coach could be your next step. Our Level 5 Health Coaching Diploma gives you the tools, knowledge and confidence to guide meaningful change in others, supporting their health not just for the festive season, but all year round. To learn more, join one of our free introductory webinars here.