It’s that time of year again, when our diaries become chock-a-block with Christmas parties, work drinks, and various social engagements—all of which seem to be centered around booze, cocktails and canapés.
Dashing straight from the office to the pub or party often means that a proper meal gets overlooked—sometimes for days on end—instead fuelling our festivities with ‘picky bits’.
The result? The all-too-well-known party season cycle of overindulging, feeling sluggish, riddled with guilt, not getting enough sleep and then waking up to start all over again.
And although it’s all good fun at the time, this can often lead to weight gain, poor blood sugar control and dehydration, weeks before we’ve even started thinking about defrosting the turkey.
Whether you’re hosting or attending a Christmas party (or three) between now and December 25th, there are ways to reach 2026 without feeling bloated.
The Daily Mail spoke to Functional Nutritional Therapist Alexa Mullane to get her top tips for beating the beige buffet, and to identify the cocktails and canapés which are best to be avoided (or at least enjoyed sparingly).
Picking your picky bits
Canapes may look innocent because of their size, but this is often where the calories creep in and mindful eating goes out the window. And the worse thing is, our bodies are already so accustomed to this snacky, small bites culture, Mullane says.
Around a third of us only eat two meals a day, and one in ten have just one.
Instead, we graze on snacks throughout the day to deliver a quick hit of energy and dopamine—but they are often followed by a blood sugar crash which leaves us feeling exhausted by the end of the day.
The first step to take control of your blood sugar levels this party season is to really know what’s on your plate.
‘Try and stay away from ultra-processed, or refined, carbohydrates like crackers, where possible, as these carbs are digested very quickly and can cause a spike in blood glucose,’ says Mullane.
‘Overdoing it on the sausage rolls, cheese straws, or mince pies will lead to a sharp spike in insulin, and then and then a blood sugar crash, which causes hunger and cravings for more carbs, resulting in an overall much higher calorie intake.’
It’s perfectly normal for blood sugar levels to rise after eating. In healthy individuals, eating a meal, especially one high in carbohydrates, will trigger the pancreas to release insulin to return blood sugar levels to normal.
Insulin is a hormone that controls blood sugar levels by signalling cells to absorb glucose from the bloodstream.
But prolonged blood sugar spikes- caused by constant snacking on carb-heavy canapes – also signal to the body to start storing sugar as fat, clogging up the arteries and ultimately leading to weight gain, metabolic issues and even dementia.
So, swapping sausage rolls, which have a very high glycemic index for a smoked salmon blini is one easy way to keep your blood sugar under control, Mullane says.
Smoked salmon is also a better choice than sausage rolls, or other processed meats like salami, which have been linked with a whole host of health issues, including including high blood pressure, migraines, asthma, heart failure, kidney disease and even certain cancers..
‘Smoked salmon is full of omega-3 fatty acids which reduce inflammation and support heart and brain health, where processed meats like sausage rolls are high in saturated fat, salt and preservatives’ the nutritionist explained.
But, if you absolutely cannot bear to give them up, the nutritionist suggests pairing these carb heavy canapes with fibre.
She said: ‘I like to choose wholegrain, seeded or oat crackers as they contain more complex carbohydrates and fibre which keep you fuller for longer.
‘As an alternative to crackers, you could try sliced apple, pear, cucumber or grapes to pair with your cheese to get a crunch along with a boost of nutrients, but without the blood sugar crash,’ she added.
These fibrous fruits and vegetables also take longer to digest, resulting in a more controlled sugar release whilst the added fibre- when eaten before carbs – forms a plug in the small intestine, where most of the nutrient absorption happens.
This also lowers the overall glycemic load and slows digestion, which keeps energy levels steady and sustains us for longer.
And when it comes to which cheese to pair with your crackers or crudites, Mullane ‘always suggests choosing the strong-flavoured cheeses like mature cheddar, blue cheese or aged parmesan.’
‘These cheese also tend to be higher in protein compared to soft, creamy cheeses,’ she added.
With around 22mg of calcium per serving, this makes it a great option for all ages – supporting bone density and repair for women going through the menopause and older people at risk of brittle bones.
But if you’re looking for a more decadent choice, brie is another great option, Mullane said. Despite being significantly lower in protein and calcium than the harder cheeses – it is one of the best sources of glycine, an amino acid what can help promote sleep, so a great choice for a late night party.
‘Remember, the perfect party plate is all about balance – try to get a mix of protein, healthy fats, fibre, colours and textures.’
Mulled wine, bubbles or low and no?
When it comes to alcohol, few things are more festive than a cup of mulled wine. But, it’s also packed with sugar.
Whilst red wine contains polyphenols, which are associated with heart-health benefits and can support gut health, the amount of sugar in the mulled version massively outweighs these health benefits.
Mulled wine is typically made with added sugars, sweet juices, and occasionally maple syrups which can increase its sugar content to over 200 calories per serving.
‘If you love mulled wine, try making your own so that you can minimise the sugar content, and up the beneficial spices like cinnamon,’ Mullane suggested.
Cinnamon’s best-documented benefit is its potential to support blood sugar control, whilst other studies suggest the aromatic spice might offer real support for your cardiovascular system.
For those who still want to have a drink, but don’t want to deal with the consequences the next morning, switching between alcoholic and nonalcoholic – known as zebra striping – is one of the best ways to ward of a hangover and keep hydrated.
Alcohol can also disrupt the gut microbiome, depleting good bacteria and driving inflammation and slowing digestion.
‘Clear spirits, such as gin and vodka, usually have the lowest calories so make a great Christmas party option,’ Mullan said.
‘These unflavoured spirits are sugar free which makes them a good choice when mixed with fresh lime, soda and a splash of cranberry juice, not tonic water which is full of sugar,’ she added.
But for those who don’t want to drink, or want to cut back, there are some great low-and-no options out there.
‘Bubbly kombucha is a gut-loving choice which gives us a dose of healthy bacteria while also tasting delicious,’ Mullane said.
‘There are also some lovely sparkling soft drinks available that aren’t full of sugar, like Tripp (some of which contain CBD to help keep you calm at Christmas!), Dash and Dalston’s soda which you could alternate with your cocktails.’
Kombucha is made from four ingredients: tea, water, sugar and a ‘scoby’ – which stands for symbiotic culture of bacteria and yeast.
The yeast converts the sugar into alcohol, which the bacteria then turns into different acids, making the drink more acidic and giving kombucha its characteristic tangy flavour. As with other fermented products, the ‘live’ good bacteria is said to support a healthy gut microbiome.
It is also a good source of vitamins, minerals, organic acids and catechins – powerful antioxidants which have been linked to a lower risk of inflammatory bowel disease.
Beating the beige and eating mindfully
When all is said and done, the real trick to avoiding holiday weight gain is to eat mindfully, and check in with your body over the course of the night, Mullane said.
‘It’s all about enjoying and appreciating food, not about restriction and taking the joy out of Christmas,’ she said.
‘To do this, make sure you are taking the time to properly chew your food, to ensure proper digestion and pause between bites and have a conversation between bites to enjoy the flavours and allow your body to feel full.
‘But rather than restricting yourself, think of what you can add to your food to add more colour, flavour, texture and nutrients to help satisfy your palette and fill you up more.’
And last but not least, Mullane suggests always allowing yourself one indulgence, which should help manage cravings and minimise guilt.
‘It’s Christmas, don’t deprive yourself!,’ she said.
‘If you love mince pies, Christmas cake or panettone, have some and enjoy it!
‘Eating some of what you love will stop you craving it and will stop you feeling stressed about your food. Good health is the sum of what we eat over days, weeks and months – it’s not about what we eat on one day, so relax and have a little of what you fancy.’
