Happy Sunday readers. It’s beginning to feel a lot like Christmas now, only three more sleeps until the big day is upon us. Rather than posting some food today, I thought I would offer some helpful tips to ensure that Christmas day keeps you feeling fabulous, not flat. I have also included some salads that my family and I enjoyed for our Christmas lunch last weekend.

Beetroot, pumpkin, feta and walnut salad
Beetroot, pumpkin, feta and walnut salad
Brown rice salad
Brown rice salad


Tip 1: Do as the kids do

  • This tip is really easy to do, just choose a smaller plate when preparing your lunch or dinner. With a smaller plate there is less room for food (don’t keep filling up though!), so you will think carefully about what you want on that plate.
  • A handy reminder of plate proportions, your dinner plate should be set out like the image below. Half of the plate should be made up of salad or non starchy vegetables, one quarter should be carbohydrates such as rice/potato/corn or pasta with the remaining quarter of the plate made up of protein such as beef/turkey/chicken/fish or meat alternative.
(Source: portionperfection.com.au)
(Source: portionperfection.com.au)
Watermelon, feta and mint salad
Watermelon, feta and mint salad
Caprese wreath
Caprese wreath



Tip 2: Stay fresh

  • With all of the excitement of opening presents and deciding who got the most for Christmas, it’s easy to forget to drink water. I recommend having two glasses as soon as you wake up, then you are starting the day hydrated. If you get thirsty throughout the day you are already dehydrated, so try to have a glass with every drink you have that isn’t water. This will help to stave off that hangover if you do overindulge!

Tip 3: Get fruity

  • Fruit can get forgotten about on the day if there are chocolate coins, gingerbread biscuits and any other manner of sweet treat lying around, so try and have two pieces of fruit somewhere in there. Breakfast is an easy start, then it is done for the day. Fruit will provide some fibre to help fill you up and make you less likely to reach for another rum ball.

Tip 4:  Have fun!

  • Christmas can be a stressful time of year, so remember to relax and enjoy the day for what it is. Catch up with family members you may not have seen for awhile. Spend some time running around with the kids (bonus, working off calories) and be truthful to yourself. If you do overindulge don’t beat yourself up, but reflect on how it made you feel. Full? Sleepy? Possibly nauseous? Try to think about what you would do next time and keep on track with your goals and what you want to achieve for next year.

Thanks for stopping by, enjoy the last few days until Christmas!

About Madeleine Baumgart

Dietitian/Nutritionist/Registered Nurse

1 Comment

  1. I love that plate with the portion sizes on it! Great idea.

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Covid-19 Update 😷

January 2022 Covid-19 Update

Because of the ongoing coronavirus (Covid-19) pandemic and current outbreak, our in-person services are closed until further notice.

However, we are offering telehealth nutrition consultations for both Joanna and Madeleine. 

While this isn't the same as in-person services, we can at least see each other's faces.

We appreciate your understanding and ongoing support. 

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