The festive season is a time for celebration, relaxation, and shared meals that many people look forward to all year. Christmas dinners, New Year’s parties, and office buffets are filled with indulgent favorites that evoke comfort and tradition. However, for those hoping to maintain or lose weight, support their overall health, or begin January feeling energized rather than sluggish, understanding the nutritional impact of common festive foods can make a meaningful difference.
Natalie Mootz, Chief Marketing Officer of GLP-1 provider Nutrition NC, has shared expert insights into some of the unhealthiest foods typically consumed over the holidays, along with practical strategies to enjoy them in moderation while still embracing the festive spirit.
Processed meats on the festive table
One of the most significant health pitfalls during Christmas is the increased consumption of processed meats. Popular items such as pigs in blankets, cocktail sausages, cured hams, and sausage-stuffed stuffing mixes are staples at many festive meals.
These foods are often high in sodium, saturated fat, and preservatives. When eaten in large quantities, they can contribute to bloating, water retention, and excessive calorie intake while offering limited nutritional benefit. In some cases, a standard portion of pigs in blankets can exceed the recommended daily salt intake.
Mootz suggests moderation rather than elimination. Smaller portions, leaner homemade stuffing, or choosing fresh meat instead of cured alternatives can significantly reduce the nutritional burden. Buying smaller quantities can also help avoid days of high-calorie leftovers.
Cream-based sauces and rich gravies
Festive meals are often accompanied by sauces that can quickly turn a balanced plate into a calorie-dense one. Bread sauce, cheese sauces, brandy cream, custard, and thick gravies are typically high in saturated fat and, in many cases, added sugars and salt.
Store-bought versions often contain stabilizers and preservatives to extend shelf life, which can further affect health. Mootz advises choosing one favorite rich sauce rather than layering several and preparing sauces at home whenever possible. Simple substitutions, such as using Greek yoghurt instead of double cream or reducing butter, can significantly lighten dishes without sacrificing flavor.
Sugary desserts and traditional sweets
Christmas puddings, mince pies, trifles, chocolate logs, and festive biscuits are among the most obvious contributors to excess sugar intake during December. These desserts are often calorie-dense, meaning even small portions can deliver high levels of sugar and fat.
Frequent sugar spikes can lead to energy crashes, increased hunger, and irritability. Mootz recommends being selective with desserts, choosing those that genuinely bring enjoyment rather than sampling everything available. Managing portion sizes and opting for fruit-based desserts at some gatherings can help limit overconsumption without removing the joy of seasonal treats.
Alcohol and festive cocktails
Alcohol is one of the most underestimated sources of holiday calories. Cream liqueurs, eggnog, mulled wine, and sugary cocktails can rival desserts in both calorie and sugar content. Many festive drinks also include syrups, juices, or creamy mixers high in saturated fat.
Alcohol can increase appetite and reduce inhibitions around food, making overeating more likely. Alternating alcoholic drinks with water, choosing lighter options such as spirits with soda water, or limiting creamy liqueurs to a single serving can help keep intake in check.
Party foods and grazing platters
Office parties and social gatherings often feature bite-sized foods that appear harmless due to their small size. Mini quiches, sausage rolls, battered snacks, cheese boards, and pastry-wrapped items are typically high in refined carbohydrates, saturated fat, and salt.
Because these foods are eaten while socializing, it is easy to underestimate total intake. Cheese boards, in particular, can quickly add up when paired with crackers, chutneys, and cured meats. Mootz suggests balancing cheese with fruit, choosing whole-grain crackers, and serving pre-sliced portions to encourage moderation.
Fried foods and festive convenience meals
As December schedules become busier, many people rely more heavily on convenience foods and festive takeaways. These are often deep-fried or cooked in oils high in unhealthy fats, which can contribute to digestive discomfort and fatigue.
When convenience is necessary, opting for oven-baked items, grilled proteins, or vegetable-based dishes can offer a more balanced alternative. Simple, home-prepared meals with pre-chopped vegetables can provide ease without compromising health.
High-calorie breakfasts and brunches
Festive breakfasts, including cinnamon rolls, panettone, chocolate pastries, and loaded pancakes, can create a sugar-heavy start to the day. This often leads to energy swings and increased cravings later on.
Mootz advises pairing sweeter breakfast items with protein sources such as eggs, yoghurt, or nuts to help stabilize blood sugar levels. Treating indulgent breakfasts as occasional highlights rather than daily habits can preserve the sense of occasion while supporting better energy balance.
Portion sizes and multiple celebrations
One of the most overlooked contributors to holiday weight gain is portion size. With multiple celebrations packed into a short period, even nutritious foods can become problematic when consumed in large quantities across several events.
Mindful portion control is often more effective than eliminating specific foods entirely. Simple strategies such as using smaller plates, starting meals with vegetables or protein, and pausing before taking seconds can help the body recognize fullness cues.
A balanced approach to festive eating
Commenting on the findings, Natalie Mootz said:
“No food needs to be completely off-limits during Christmas, and you shouldn’t let dietary restrictions prevent you from enjoying the season. For many people, food is a central part of festive joy, but moderation is key if you have specific weight, diet, or health goals. Understanding which foods are particularly high in salt, sugar, and fat helps people make choices that support their wellbeing.
“The aim is balance. A great approach is to enjoy the festive favorites that truly matter to you, rather than overindulging in foods eaten out of habit, while also adding more nutrient-rich options to your plate.”
As New Year’s resolutions take shape, these insights offer a practical reminder that small, mindful choices during the festive season can support long-term health without diminishing the enjoyment of the holidays.
