Healthy Christmas: Britain's diet gurus map guilt-free festive menus

Britain's leading nutritionists say Christmas can be festive and healthful at the same time. In interviews with The Mail on Sunday, they outlined festive menus that celebrate tradition while helping to avoid post‑lunch slumps and long‑term weight gain. Several describe swapping champagne for sparkling kombucha and leaning into plant‑forward or minimally processed options alongside familiar trimmings.

From beetroot fermented for ten days to potatoes roasted in chickpea flour with fresh herbs and extra‑virgin olive oil, and a mushroom‑and‑lentil Wellington made with four varieties of mushrooms, the plans show how a modern holiday feast can balance flavor and health. Some experts describe a lunch centered on turkey with mindful twists, while others lean into pescatarian meals with substantial vegetables and ferments.

Dr Federica Amati, head nutritionist at ZOE, says she does not buy into the festive staple trap of pigs in blankets and other ultra‑processed treats, aiming for a feast that feels joyful and delicious without leaving guests feeling overfull or depleted. She told The Mail on Sunday that her Christmas blends both Italian and English traditions, with dishes such as smoked salmon or spaghetti con vongole on Christmas Eve, and a roast chicken on Christmas Day. She adds that she parboils and cools potatoes before tossing them with chickpea flour to boost protein and soluble fiber, then roasts them in olive oil with rosemary and herbs. She notes Brussels sprouts with chestnuts, a pescatarian lasagne with mushrooms and lentils, and a gravy thickened with chickpea flour and a splash of white wine can all be part of a healthier spread. “We’ll have a bottle of my favourite red wine with lunch – I can’t imagine anything worse than Baileys – and then kombucha as a nice, sparkling drink for the table,” she says, before adding that Christmas can be a public health moment and there is no need to binge.

Chris Van Tulleken, a leading voice on the risks of ultra‑processed foods, takes a different tack. The University College London professor says Christmas is the one time of year when the focus should be on family rather than perfection in the kitchen. He describes hosting with a lot of ready‑made food, joking that he buys a couple of “micro turkeys” and serves pre‑made sprouts and frozen roast potatoes to keep things simple. “I don’t leave snacks or sweets out and I also don’t drink until 5pm. That way, everyone’s had a fun time, they don’t feel too awful and they’ve not had too much to drink,” he explains, adding that the aim is balance rather than a culinary cleanse.

Tim Spector, epidemiologist and co‑founder of the ZOE diet app, offers a more fermentation‑forward menu. He recounts a recent family Christmas that began with leek tart and fermented beetroot, followed by rare beef with roast potatoes and a spread of vegetables including purple carrots. A mushroom and lentil Wellington—built from chanterelle, black trumpets, lion’s mane and cordyceps—was served with sea purslane and pesto, complemented by a yoghurt and seed cake with a kefir honey sauce. A vegan chocolate tart and a selection of cheeses rounded out the feast. Spector notes the meal was “really good” the next morning, highlighting how a healthful shift can still feel festive.

Giles Yeo, a Cambridge genetics and obesity expert, says his Christmas remains mostly traditional but not punitive. He plans turkey with roast potatoes cooked in goose fat, plus a liver and chestnut stuffing, plenty of vegetables, homemade gravy and a shop‑bought Christmas pudding, followed by cheese and port. “We’ve got to mostly behave ourselves and eat healthily. But if you can’t have a blowout on Christmas Day, what’s the purpose of life?” he asks.

Nichola Ludlam‑Raine, a dietitian and author of How Not To Eat Ultra‑Processed, champions balance. She says Christmas can combine “whole foods with soul foods,” starting with smoked salmon and avocado on toast in the morning, then a prawn cocktail starter and turkey with traditional trimmings for lunch. She plans to skip pigs in blankets, opts for shorter ingredients lists on desserts, and selects non‑ultra‑processed snacks if needed. “If we’re snacking, it’ll be on non‑UPF crisps with salsa, guacamole or houmous,” she says, noting that she may switch to seeds or a Seedlip non‑alcoholic option later in the day to feel good on Boxing Day.

Dr Clare Bailey Mosley, a former GP and co‑author of The Fast 800 Recipe Book, admits Christmas has long been synonymous with indulgence in her household. She recalls starting the day with chocolate from stockings and making pigs in blankets for breakfast for the guests. The turkey is traditionally roasted by her late husband, Michael Mosley, with the family gathering—often up to 18 people—around the table. She still enjoys a Christmas pudding with brandy sauce and says that raising a toast to Michael is part of the ritual.

The spread across the experts shows a spectrum from strict health‑moched celebrations to full‑on festive feasts. The question of a health halo versus a holiday health hazard hinges on choices, portion sizes and the degree to which ultra‑processed products are avoided.

The broader context remains stark: studies consistently show that the average Brit consumes about 6,000 calories on Christmas Day, with many gaining one to two pounds over the festive period. Those pounds can be stubborn to shift and, if they persist, can contribute to longer‑term weight gain. Still, the collective guidance from these experts is clear: a tasty, balanced Christmas is possible, and the day need not become a health crisis.

Ultimately, the experts offer a range of paths for holiday cooks and diners. Some embrace modern, gut‑friendly menus steeped in fermentation and plant power; others rely on traditional roasts and a few careful substitutions. Across the board, the underlying message is that people can enjoy Christmas food without sacrificing health, by planning ahead, prioritising real foods, moderating ultra‑processed items, and staying mindful of portions.