Healthy Christmas Day: Britons' top diet gurus outline guilt-free festive menus

Christmas Day can be a health minefield, but Britain’s leading nutritionists say it doesn’t have to mean guilt. In interviews with The Mail on Sunday, a slate of diet experts describe how they plan their festive lunch, balancing tradition with nutrition. They outline a spectrum of approaches that aim to reduce post‑lunch slump and long‑term weight gain while still enjoying the meal.

Dr Federica Amati, head nutritionist at ZOE, says she avoids the holiday staples that drive indulgence. She describes a feast that blends Italian and English traditions, with Christmas Eve smoked salmon or spaghetti con vongole and a panettone made with sourdough. On Christmas Day, the menu centers around a roast, but the potatoes are parboiled and then tossed with chickpea flour and herbs before roasting in extra virgin olive oil. She includes a pescatarian‑friendly option: a lasagne with mushrooms, lentils and crushed walnuts, and Brussels sprouts with chestnuts, finished with a homemade tomato sauce and a crisp cheese topping. A bottle of kombucha sits on the table instead of champagne, and the meal ends with fresh fruit, nuts and bread.

“I’m really anti that,” Amati says of the over‑processed festive fare that pervades supermarket aisles. “What we have is still a feast – but it’s joyful and delicious and won’t leave you feeling dreadful.” She notes a blending of traditions, with Christmas Eve in their home highlighting salmon or pasta, and Christmas Day featuring a roast and a spread that leans into whole foods and plant‑forward options. She adds: “Make something really delicious and, sure, eat more than usual. But you don’t need to go overboard.”

Chris Van Tulleken, a professor of infection and global health at University College London, is another prominent voice in this conversation. He describes a Christmas Day that leans on practicality and avoidance of ultra‑processed foods. He says he buys everything frozen or ready‑made from trusted outlets, then reassembles it in his own oven to feel as though he cooked it from scratch. He calls his approach a way to keep tradition intact without turning the holiday into a culinary marathon. He even jokes about serving “micro turkeys” to a crowded table and admits that sprouts don’t need to be boiled. He also emphasizes pacing: no snacking before a predetermined time and no drinking until around 5 p.m., a strategy aimed at reducing the so‑called post‑lunch energy crash and the messy cleanup afterward.

Tim Spector, an epidemiologist at King’s College London and the co‑founder of the ZOE health platform, offers a more plant‑forward take grounded in gut health. He describes a Christmas meal that combines fermentation, variety and real ingredients. In their family menu, he and his wife included a ten‑day fermented beetroot and a mushroom‑and‑lentil wellington featuring chanterelle mushrooms, black trumpets, lion’s mane and cordyceps, served with sea purslane and pesto. A yoghurt and seed cake with kefir and honey sauce complemented a vegan chocolate tart, and the cheese board included Baron Bigod brie, Mrs Kirkham’s Lancashire and other aged cheeses. The family balanced meat with a wide range of vegetables, and they finished with a selection of cheeses and dark chocolates. Spector notes the meal left them feeling good the next day, thanks in part to including ZOE’s Daily30+ gut supplement and a strong emphasis on diverse plants.

Giles Yeo, a Cambridge University obesity expert, says his family’s Christmas will be traditional but with attention to healthful choices. He plans a turkey lunch with roast potatoes cooked in goose fat, plus sausages, liver and chestnut stuffing, and a homemade bread sauce. There will be plenty of roasted vegetables and a generous gravy, with a shop‑bought Christmas pudding but a post‑meal trifle at times. After a long afternoon, the family enjoys cheese with port. Yeo admits a “blowout” is acceptable on Christmas Day, but he still aims to balance tradition with sensible portions and mindful eating. “If you can’t have a blowout on Christmas Day, what’s the purpose of life?” he quips.

Nichola Ludlam‑Raine, a registered dietitian and author, emphasizes balancing whole foods with “soul foods.” Her Christmas starts with smoked salmon, crumpets and avocado at breakfast, followed by a relatively healthy dinner of prawns and turkey with trimmings. She plans to skip pigs in blankets, favoring leaner components, and will enjoy a modest amount of Christmas pudding with vanilla ice cream. She suggests non‑ultra‑processed snacks like Kettle Chips with salsa, houmous and nuts, while keeping beverages flexible, from fizz to a Seedlip non‑alcoholic option. The aim is to feel good throughout the day and on Boxing Day as well.

Dr Clare Bailey Mosley, a retired GP who has helped popularize several diet approaches, offers another candid view of Christmas eating. She describes a holiday tradition of chocolate in bed, pigs in blankets for breakfast, and an enormous shared table with up to 18 people. Mosley’s family still honors her late husband, Dr Michael Mosley, and the table often features a turkey prepared with scientific care, a Christmas pudding with brandy sauce, and a toast to loved ones. She notes that the holiday is a time for indulgence, but the family also celebrates and communicates gratitude for their shared meals.

Across these profiles, a common thread emerges: Christmas can be enjoyable without sacrificing health goals. The experts acknowledge that many people gain weight during the season, with estimates suggesting average calories near 6,000 on Christmas Day and potential gains of one to two pounds that can linger. Yet the emphasis is not on deprivation but on intentional choices, portion control and alternatives that preserve the festive spirit while supporting digestion, energy and gut health.

The spectrum of approaches reflects the broader public health message that healthy eating is not a one‑size‑fits‑all proposition. Some people choose to prioritise plant‑forward or minimally processed options, others lean into traditional dishes with smarter techniques (for example, parboiling potatoes to reduce starch exposure or using chickpea flour to thicken gravies). Still others embrace convenience methods, highlighting the reality that busy families may rely on frozen or ready‑made components while maintaining balance across the rest of the day.

The holiday season remains deeply personal, and the experts’ varied plans illustrate that a health‑conscious Christmas can take many forms. Rather than a single recipe for success, the consensus is that people should aim for meals that feel nourishing, energising and joyful, while avoiding the pitfalls of overindulgence. The central question for readers remains simple: What will your Christmas lunch look like this year, and which approach will help you feel good long after the last slice of pudding?