Holiday Indulgence: Even Experts Aren’t Immune to the Christmas Feast
The holidays are a time for celebration, family, and, let’s be honest, delicious indulgence. While we savor those mince pies and pigs in blankets, many of us feel a tinge of guilt, expecting a health guru to censure our sugar-laden choices. Surprise! Even leading nutrition experts tend to loosen their dietary reins during the festive season.
Dr. Lindsey Smith Taillie, an associate professor of nutrition at the University University of North Carolina, initially advises focusing on the bigger picture. "In general, the concern is less about people eating rich foods on special occasions than it is the fact that we have very high levels of ultra-processed foods high in sugar, salt, and saturated fat in our everyday diets," she explains.
Dr. Taillie reassures us that a slice of chocolate cake or a sausage roll won’t derail your health journey. "I wouldn’t worry about enjoying some chocolate or sausage on Christmas," she says. "Occasional treats can be part of a healthy diet. They’re also how we can show love and express our culture and identity."
Dr. Chris van Tulleken, author of the bestselling book Ultra-Processed People, takes a pragmatic approach. He readily admits to buying pre-prepared holiday food, some of it ultra-processed. But with a little ingenuity, he elevates it. "What I do is I buy quite a lot of pre-prepared, some of it will be ultra-processed, Christmas food – the tinfoil trays of potatoes and veg and the sprouts with the bacon – and I take it out of its containers the night before and put it in ceramic, and then I put it in the oven and tell my family that I cooked it," he admits with a touch of humor.
Despite his own sleight-of-hand, Dr. van Tulleken emphasizes that individual consumers shouldn’t shoulder the responsibility of combating ultra-processed foods (UPFs) alone. "You can change how you vote, you can change what you campaign for but you can’t change the air you breathe off your own bat, or the house you live in, or the food you eat," he states.
Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed, reminds us that not all ultra-processed foods are inherently unhealthy. "Not all ultra-processed foods are unhealthy, and not all whole foods are healthy – such as a homemade dessert made with cream and sugar," she cautions.
Ludlam-Raine advocates for the "80:20" rule, where 80% of your diet consists of wholesome foods like vegetables and lean protein. But she also acknowledges the power of seasonal indulgence.
"However, I do believe that there are certain times of the year where you should allow yourself a little slack and not to over-worry about things, because food isn’t just there to nourish ourselves physically – it’s also there, you know, for soul food, for socialising," she says, suggesting that festive overindulgence can be balanced with increased consumption of nutritious foods and a few extra walks in the days that follow.
Professor Giles Yeo, an obesity expert from the University of Cambridge, agrees. He believes that restrictions are inappropriate during festive celebrations. "I think we should consider our diets as a whole, rather than for each individual meal, or period of time," he suggests. "So, yes, I should be indulging in peace, and so should everyone else. To paraphrase Oscar Wilde, everything in moderation, including moderation!"
So, go ahead and enjoy that extra slice of pie! Just remember to savor the holiday season and nourish your body and soul with a well-rounded approach to eating.
