How to Have a Healthy Christmas as a Family

The holiday season is a time of celebration and gathering together. For a number of reasons, it can be hard to have a healthy Christmas. Fortunately, we have some suggestions for you in the following article.
How to Have a Healthy Christmas as a Family
Silvia Zaragoza

Written and verified by the nutritionist Silvia Zaragoza.

Last update: 27 December, 2022

Christmas is a time of gathering. Culturally, we celebrate it at a table with family and friends. However, with the passing of time, it’s become a stage for consumerism and materialism, characterized by an abundance of gifts and food. So, having a healthy Christmas means taking care of your physical and mental health. In short, it requires being aware of your actions.

Also, during this time of year, the company and the pleasure of eating typical Christmas meals and treats are a priority. In this sense, they produce a sensation of well-being.

How to organize a healthy Christmas

Below, we’ll reveal some factors that you can keep in mind so that everyone can enjoy a good meal without any worries.

Planning for a healthy Christmas

Planning is the first step to saving more and wasting less. In addition, it’s essential in the case that you’ll be sharing your meal with anyone with any sort of health-related dietary restriction, or if there’s anyone that’s following a specific diet for ethical or environmental reasons. Read on if you want to know what you should consider.

How to Have a Healthy Christmas as a Family

So, before going out to shop, decide what dishes you’re going to prepare. Then, make a list of all the ingredients and quantities you need. And, if you have food left over, use your imagination to create new dishes.

Allergies and intolerances

This is when you have to be the most careful, since meals away from home are increasing and it’s precisely the typical dishes that usually contain the most common allergens. For example, fish, seafood, nuts and milk. Gluten is also a common issue.

It’s necessary to take certain health measures when preparing and making the dishes, for example:

  • Wash your hands well with soap and water before preparing a meal. Also between manipulations of raw and cooked foods or with and without allergens.
  • Use different utensils and appliances.
  • Keep dishes separate and covered, although it’s preferable that you make the same dish for all diners, adapting the recipes.
  • Read the labels well, paying attention to the list of ingredients and the specific seals.
  • Keep the food and products well closed in a different cupboard or drawer.


Diabetes is characterized by a malfunction in the regulation of blood sugar. It can be due to lack of or resistance to insulin, causing blood sugars to drop and rise. Therefore, it’s important to control the intake of simple carbohydrates.

In this case, cook with potatoes, and the whole grain versions of rice, pasta and bread. You also have other alternatives such as quinoa and millet. Regarding sweets, make them or buy them with sweeteners or offer fresh or cooked fruit.

Another option, especially if the person is insulin dependent, is to consume sugar as long as they calculate how much they’ve ingested and adjust the dose.


Here, the basic thing you need to do is change the chicken, turkey, fish, beef or ham for vegetables or eggs. Remember that this is a respectable option for environmental or health reasons, so avoid judging it or making negative comments about it.

What’s more, vegetables should always be a part of any healthy diet. You’ll see how, with herbs and spices, you can create some truly exquisite dishes.

Healthy menu for everyone

Now the time has come to offer you ideas about a menu that you can all enjoy.

How to Have a Healthy Christmas as a Family

What better way to start the festivities than with delicious appetizers. Here are some original ideas!
  • Hummus or guacamole with vegetables for dipping (carrots, cucumber, and bell peppers) and toasted French bread drizzled in olive oil.
  • Eggplant rolls with sun-dried tomato pâté.
  • Canapés with scrambled eggs and mushrooms.
  • Lettuce, pineapple, hard-boiled egg, and pumpkin seed salad.
  • Potato, carrot, hard-boiled egg, and pea salad with mayonnaise made with soy drink served separately.
  • Sweet potato and parsnip chips. You can accompany them with a few dollops of cream of peas with croutons.

As a main dish:

  • Oven-roasted turkey or chicken with rosemary-spiced baked potatoes.
  • As a vegetarian option, a vegetable or pumpkin quiche filled with spicy chickpeas.
  • And, to finish, roasted pineapple with cinnamon, anise and pepper.

Or you can take a look at these 3 Christmas recipes to make with children. And, of course, some peanut brittle, pumpkin pie, and gingerbread cookies.

Other tips to enjoy a healthy Christmas

Finally, you can continue with your usual routine or modify it, depending on the time you have. Make a point to set aside time to create happy memories with your loved ones.

  • Play with your kids or spend time playing outdoors enjoying the winter weather.
  • Take advantage of the opportunity to exercise. If it’s already part of your routine, great.
  • Read a book you like. You can get it as a gift from Santa Claus or go to the library.
  • Find a relaxing activity, such as a bubble bath or massage.
  • Share a funny story with your family and friends.
  • Listen to music and dance.

In conclusion, eat what you want without feeling guilty and, the next day, go back to your healthy way of eating. In the end, it’s just one meal and the focus should be on sharing memories and emotions. In addition, by not fussing, you’ll be helping your family and friends who may have an Eating Disorder (ED).


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.