Josephine Tam - Registered Dietitian

Hello everyone! Today I want to share some simple, evidence-based nutrition tips that anyone can follow during the holiday season, especially as we get ready for one of the most festive time of the year.

These are moments for gathering, celebrating and enjoying food together. And as a dietitian, I’m not here to tell anyone to avoid festive foods. Instead, my aim is to help everyone enjoy them in a smarter and more balanced way, so we can celebrate without compromising our health.

Firstly, one principle that works especially well is choosing fresh meat instead of processed ones. Many traditional winter dishes include processed meats such as cured pork, salted fish, bacon, ham and lap cheong or Chinese sausage. These foods are high in sodium, saturated fat and preservatives, and are linked to higher cancer and cardiovascular risk. A healthier alternative is to focus your meals around fresh lean meats like chicken, turkey, pork, beef, fish or salmon. These options are naturally lower in additives and provide high-quality protein to keep you feel full for longer.

Secondly, cooking methods make a huge difference. Often, the extra calories don’t come from the main dish itself, but from sauces, poultry skin and added oil. During Christmas, dishes like stuffing, gravy, creamy sauces, buttered vegetables and cheese platters can significantly increase fat intake. Small adjustments—such as removing poultry skin, trimming visible fat and serving sauces on the side—can make the meal much lighter. Choosing steaming, boiling, poaching or baking instead of frying keeps dishes delicious without excessive calories. Herbs, garlic, lemon and spices can add plenty of flavour without relying on heavy creams or butter.

Now let’s turn to soup. Traditional winter solstice soups made with chicken feet, pork bones, knuckles or ribs are tasty but they can be high in saturated fat, calories and purines, which may put a strain on the heart and raise cholesterol and uric acid levels. A lighter option is to use lean meats, remove poultry skin before cooking and include vegetables like radish, mushrooms and legumes. This keeps the soup nourishing without excessive fat. During Christmas, many people enjoy creamy soups such as cream of mushroom, lobster or clam chowder. Since these are often made with butter and heavy cream, opting for a clear-broth soup or a vegetable purée is a simple way to reduce saturated fat while still enjoying a warm starter.

Afterwards, when it comes to the order of eating, starting meals with protein and vegetables can naturally help with appetite control. Protein and fiber-rich vegetables stabilize blood sugar and increase fullness, which reduces the tendency to overeat noodles, rice, pastries, or desserts later. For winter solstice meals, this could mean beginning with steamed fish, chicken, tofu, or leafy greens. And for Christmas, starting with fruit, salad, turkey breast, or grilled vegetables sets a healthier foundation for the meal.

We should also be mindful of drinks. Many holiday beverages are surprisingly high in sugar, such as soft drinks, fruit punches, milk tea, hot chocolate, and some festive Christmas drinks. Lighter choices include unsweetened tea, lemon water, sparkling water, or monk fruit drinks. If you choose to enjoy alcohol, it’s best to limit yourself to one or two glasses of wine per day, while sugary cocktails should be kept to a minimum.

Additionally, enjoying festive foods like tangyuan or sweet glutinous rice balls, cakes, pastries, or puddings is completely normal. The key is portion awareness. Two to three tangyuans are usually enough, and desserts can always be shared so everyone gets a taste without feeling overly full. Small servings still allow you to enjoy the festive flavors.

Lastly, gentle movement can help us feel better after celebratory meals. If you eat more than usual, that’s perfectly fine; what matters is how you balance it across the week. Light activities such as a 15 to 20-minute walk after meals, taking the stairs instead of the elevator, or engaging in gentle movement the next morning can support digestion and stabilise blood sugar. Remember, there’s no need for extreme dieting or fasting afterward; simply returning to your usual eating pattern is sufficient.

Festivals are meant to be enjoyed, and food is a meaningful part of every celebration. With small adjustments—choosing fresher ingredients, using healthier cooking methods, watching portions, and staying active—we can celebrate the holiday season with both enjoyment and good health. Healthy eating isn’t about restriction; it’s about balance and making choices that allow us to feel our best during the holidays and throughout the year.