At Christmas, it’s easy to get caught up in the indulgent treats and festive foods, but the key to truly enjoying the season is balance.

A balanced plate is the key to both physical health and mental well-being, supporting sustained energy, optimal performance, and even improved mood. It’s about more than just calories—it’s about providing essential nutrients to your body. 

Whilst we know this isn’t groundbreaking, especially for those of you with a solid understanding of nutrition, it’s often forgotten over the festive period, no matter how many times it is discussed.

A balanced meal includes carbohydrates for energy, protein for growth and repair, fats for cellular health, and micronutrients from fruits and vegetables to support overall function. By incorporating a variety of colourful, nutrient-dense foods, you can create delicious and nourishing meals that keep your energy stable, regulate blood sugar, and support long-term health goals. Whether crafting a festive charcuterie board or a daily meal, balance is the secret to nourishing both body and mind.

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Putting it Into Practice: Nutritious Charcuterie Boards

Charcuterie boards are a festive favourite, and emerge more and more the further into December we get. Traditionally, they often lean towards indulgence; featuring an assortment of cheeses, chutneys, processed meats, and simple carb-laden crackers. But what if your charcuterie board could also be a nutritional powerhouse, balancing flavour with health?

It’s easy to elevate the classic board into a more wholesome option that still satisfies those festive cravings, without overloading on unhealthy fats and refined carbs.

Pickled Vegetables for Tang and Gut Health
In addition to the usual cheeses and chutneys, consider adding pickled vegetables. The acidity of pickles cuts through the richness of cheese, and their fermentation process is fantastic for gut health. Think pickled cucumbers, carrots, or onions for an extra zing.

Fresh Fruits for Colour and Sweetness
Grapes, apple slices, and baby carrots do more than just add colour—they bring a burst of natural sweetness to balance savoury flavours. Rich in antioxidants and offering a refreshing crunch, they brighten up your board while boosting its nutritional value.

Nuts and Seeds for Healthy Fats and Protein
Add a handful of mixed nuts or seeds (such as almonds, walnuts, or pumpkin seeds) to your board. These are excellent sources of healthy fats, fibre, and protein, making your board both filling and nutritious.

Whole-Grain Crackers or Homemade Seed Bread for Fibre
Swap out refined crackers for whole-grain options or homemade seed bread. These provide additional fibre and nutrients, helping to balance out the more indulgent items on the board.

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Festive Feasts and Everyday Plates

Christmas time often tempts us to overindulge, with the excuse that we’ll “get back on track in January.” But why not approach both December and January in a way that’s enjoyable and sustainable? The secret to this is balance.

You don’t have to sacrifice flavour or festivity to nourish your body. You can still enjoy those classic Christmas treats, while also incorporating vibrant, nutrient-rich foods that support your health. It’s all about creating balanced plates, where indulgence and nourishment coexist.

1. Prioritise Vegetables

The first step in building your plate should be to start with the veggies. Christmas vegetables don’t have to be bland or boring. Get creative with your veggie choices and turn them into delicious, crave-worthy sides. Think roasted balsamic Brussels sprouts, crispy honey-roasted carrots, sweet and tender parsnips, or a rich and cheesy cauliflower bake. 

These veggies not only satisfy your taste buds, but also nourish your body with essential vitamins and fibres. Research shows that eating high-fibre veg before the rest of your meal can help regulate blood sugar levels and slow gastric emptying, so you feel fuller for longer. Additionally, making vegetables the first part of your meal can help retrain your brain to prioritise them, encouraging healthier eating habits in the long run.

2. Portion your Macros

You probably already know how to portion your plate, but during the Christmas season, it’s important to make a more conscious effort to do so.

• Carbohydrates (25% of the plate): Opt for complex carbs like whole-grain crackers or roasted root vegetables. They provide longer-lasting energy and reduce spikes in blood sugar compared to refined options.
• Protein (Palm-sized portion): Balance animal and plant-based options for variety and sustainability. Plant-based eaters can get a complete range of amino acids by combining different plant-based foods like legumes, grains, and vegetables.
• Healthy Fats (Thumb-sized portion): Aim for unsaturated fat sources like olive oil, nuts, and seeds which contribute to a favourable lipid profile in the body and lower cholesterol levels.

3. Choose Lean Proteins

• For meat eaters, turkey slices are an excellent choice—they’re packed with protein and lower in fat compared to other traditional Christmas meats.
• If you’re plant-based, try roasted tofu, a mushroom skewer or a hearty nut roast for a flavourful, protein and healthy fat-rich alternative. Try to avoid highly processed meat alternatives like ‘tofurkey’ as these are less nourishing. 

Eating protein before carbohydrates increases the secretion of the hormone GLP-1, which delays gastric emptying, promotes satiety and reduces appetite. This way you’re less likely to overeat and feel unbearably full – we have all been there! 

4. Indulge in Moderation

Let’s face it, Christmas wouldn’t be the same without some indulgence. But it’s all about moderation and balance! For example, pair your cheese platter with fresh grapes and crunchy carrots. Have the crispy roasted potatoes, but double the fibre-packed veggies to keep the meal well-rounded.

Moderation doesn’t mean depriving yourself—it means enjoying what you love, while also making room for those nourishing foods that keep you feeling good.

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