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Healthy festive eating: foods high in key nutrients
The festive season is a time for celebration, comfort, and connection - but also an ideal opportunity to refocus on health. Healthy festive eating doesn’t mean sacrificing flavour or tradition. It’s about making smarter choices that nourish your body while still embracing seasonal favourites.
In this article, we explore how to enjoy nutrient-rich festive foods without compromising your health. From healthy Christmas recipes to recognising early signs of vitamin deficiencies, this guide shares practical advice to help you eat well and feel your best this holiday season.
Healthy Christmas favourites packed with nutrients
Celebration meals can be indulgent and health-conscious at the same time. Many traditional festive foods naturally offer important vitamins and minerals that support immunity, energy, and mental wellbeing. It’s all about what you prioritise, how you prepare it and how much of it you consume.
Turkey: Lean protein and immunity support
Turkey is a classic festive favourite for good reason. It’s high in lean protein, and valuable for muscle repair, hormone production, and immune defence. It’s also rich in B vitamins such as niacin and B6, which contribute to energy metabolism and brain function. Turkey also delivers zinc and selenium - two minerals vital for immune regulation and thyroid health, particularly during colder months when immunity is often challenged. Turkey is popular in Western Christmas meals, but similar lean poultry dishes are common in other traditional festivities such as New Year’s Eve meals in parts of South America and Central Europe.
Salmon: omega-3s for brain and heart health
Whether served as a starter or a main dish alternative, oily fish like salmon provides long-chain omega-3 fatty acids - essential for supporting cardiovascular function, reducing inflammation, and maintaining cognitive performance. Salmon is also a rare natural source of vitamin D, crucial during UK winter months when sunlight exposure drops. Its versatility means it fits into various festive traditions beyond Christmas, including Scandinavian New Year’s feasts and Jewish Hanukkah spreads. Choosing grilled or baked salmon preserves nutrient integrity while limiting added fats.
Tip: Combine salmon with roasted vegetables or leafy greens to maximise your intake of fibre, vitamin C and antioxidants.
Brussels sprouts: fibre and antioxidant powerhouse
Brussels sprouts may be divisive at the dinner table, but they’re a nutritional powerhouse. High in fibre, they promote digestive regularity and support blood sugar control. They’re also an excellent source of vitamin C, which helps protect against infection, supports iron absorption, and contributes to skin health. Additionally, they contain glucosinolates - plant compounds that may play a role in cancer prevention. These cruciferous vegetables are widely featured in British Christmas dinners but also appear in variations across European and American holiday meals, often paired with chestnuts or bacon for added flavour.
Cranberries: a burst of antioxidants
These vibrant red berries are more than a decorative sauce. Cranberries are high in vitamin C and polyphenols such as proanthocyanidins, known for their powerful antioxidant and anti-inflammatory effects. They’ve been linked to urinary tract health and may also support cardiovascular function. In the festive context, cranberries are used in sauces, salads, and even baked goods across Christmas, Thanksgiving, and winter solstice celebrations in the US, UK, and Nordic countries. Opting for homemade cranberry sauce minimises sugar while preserving their natural benefits.
Healthy holiday recipes that don’t sacrifice flavour
Beyond traditional meats and sides, festive meals often include richly spiced, roasted, or baked dishes made with colourful, seasonal produce. Many of these ingredients have deep cultural roots and deliver substantial nutritional benefits.
Root vegetables: winter staples with nutrient density
Carrots, parsnips and sweet potatoes are widely used in holiday meals across cultures, from British Christmas roasts to North African winter stews. They’re rich in beta-carotene - a precursor to vitamin A - which supports eye health, skin regeneration, and immune defence. Sweet potatoes also provide slow-digesting carbohydrates and potassium, aiding energy levels and fluid balance during colder months. Roasting with herbs and a drizzle of olive oil enhances flavour while preserving their nutritional profile.
Dark chocolate: rich in minerals and flavonoids
Dark chocolate (70% cocoa or higher) offers more than just indulgence. It’s a source of magnesium, iron, and flavonoids - plant compounds that improve blood flow, reduce inflammation, and support heart function. Dark chocolate may also boost mood by promoting serotonin activity. It’s traditionally enjoyed during Christmas in many European countries and features in Kwanzaa desserts or New Year’s celebratory treats. Choosing unsweetened or minimally sweetened dark chocolate ensures you gain benefits without excess sugar.
Nuts and seeds: small but powerful
Nuts such as almonds, walnuts, and hazelnuts are nutrient-dense snacks rich in unsaturated fats, vitamin E, magnesium, and plant-based protein. They support cardiovascular health, reduce oxidative stress, and help with appetite control. Seeds like pumpkin and sunflower are also common in festive breads and snack mixes in Mediterranean and Middle Eastern traditions. Including nuts as part of starters, salads, or dessert toppings boosts nutritional value and adds crunch and flavour.
Best vegetarian Christmas foods for nutritional balance
For those following a plant-based or vegetarian diet, festive meals can still be filled with colour, satisfaction, and essential nutrients. The key is to plan for high-protein vegetarian mains, plenty of fibre, and micronutrient-rich sides.
Nut roasts and lentil loaves
Nut-based roasts are festive favourites that deliver plant protein, healthy fats, and minerals like zinc and magnesium. Lentils offer iron and folate, while combining them with oats or quinoa increases amino acid variety. These dishes are popular not just in the UK but also in Scandinavian and North American vegetarian households over the holidays.
Whole grains and pulses
Quinoa, brown rice, lentils, chickpeas, and black beans are excellent sources of iron, fibre, and plant-based protein. Serving them as festive pilafs, stuffings, or spiced stews can enhance both flavour and nutrient density.
Fortified plant-based foods
During winter, vegetarians should look for plant milks and spreads fortified with vitamin B12, calcium, and vitamin D. These help bridge the gap in nutrients typically found in animal products.
Roasted seasonal vegetables
Roasted beetroot, squash, parsnips, and carrots bring colour and vitamin A precursors. Pairing them with tahini dressings or hummus adds iron and calcium - essential for plant-based diets.
Tip: Include dark leafy greens like kale and spinach, which offer vitamin K, iron, and magnesium, all essential for energy, blood health, and nerve function.
Why nutrient monitoring matters during the holidays
During the festive period, it's easy to overindulge and overlook your nutritional needs. Rich meals and disrupted routines can affect your usual habits - but staying engaged with your wellbeing doesn’t mean missing out. Understanding your nutrient status allows you to enjoy festive foods while making more informed, balanced choices.
Getting a clear picture of your vitamin and mineral levels before Christmas can help keep health top of mind, even with all the seasonal indulgences. A simple check now can guide smarter decisions throughout the holidays - and help avoid any issues carrying into the new year. Alternatively, the post-Christmas period offers a good moment to reset and take stock.
Winter also limits sun exposure and fresh food variety, increasing the risk of low levels of vitamin D, iron, and other essential nutrients. Staying aware of your health during this time supports balance and helps prevent fatigue, low mood, or weakened immunity.
MyHealthChecked's Vitamins & Minerals Profile Blood Test offers insight into current vitamin and mineral levels, highlighting potential deficiencies such as low iron, vitamin D, or B12. This is particularly useful during winter when sun exposure and dietary variety decline.
Meanwhile, MyHealthChecked's Vitamins & Minerals DNA Test provides a deeper layer of personalised health data. It assesses how your genes influence your ability to absorb and metabolise key nutrients - giving you practical guidance on how to adjust your diet long-term.
Frequently asked questions
1. What are the healthiest Christmas foods to eat?
Lean turkey, salmon, Brussels sprouts, root vegetables, and unsweetened cranberry dishes are all rich in nutrients and naturally festive.
2. Can I stay healthy while enjoying holiday treats?
Absolutely. Balance rich foods with fibre-filled sides, lean proteins, and limit added sugar where possible. It’s about moderation, not restriction.
3. What nutrients should I focus on in winter?
Vitamin D, B vitamins, iron, and omega-3s are especially important during the festive season due to limited sun and dietary shifts.
4. Is there a way to test for vitamin deficiencies at home?
Yes. MyHealthChecked offers easy-to-use blood and DNA tests that provide insight into your nutrient levels and how your body processes them.
5. Are festive plant-based foods also nutritious?
Definitely. Lentils, chickpeas, root vegetables, nuts and dark leafy greens all provide essential nutrients in a meat-free festive spread.
In summary
Healthy festive eating doesn’t require cutting out your favourite foods - it’s about nourishing your body while celebrating the season. Traditional dishes like turkey, salmon, sprouts and cranberries offer real nutritional value when prepared mindfully. Root vegetables, dark chocolate, and nuts add flavour and function to your plate. And plant-based meals can be just as nutrient-rich and satisfying when balanced with whole grains, pulses, and fortified foods.
Being aware of your body’s unique needs is equally important. MyHealthChecked’s Vitamin & Minerals Profile Blood Test and Vitamins & Minerals DNA Test can help you start the new year on a healthier, more informed path.
References
1. BBC Good Food. Top 5 health benefits of turkey. London: BBC; 2024. https://www.bbcgoodfood.com/health/nutrition/top-5-health-benefits-of-turkey
2. NHS. Fish and shellfish nutrition. London: NHS; 2022. https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
3. British Heart Foundation. How to enjoy Christmas food, drink and socialising without harming your heart. London: BHF; 2023. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/eating-healthily-at-christmas
4. Healthline. Cranberries 101: Nutrition facts and health benefits. San Francisco: Healthline Media; 2023. https://www.healthline.com/nutrition/foods/cranberries
5. British Nutrition Foundation. Christmas Survival Guide [Internet]. London: BNF; 2021. https://www.nutrition.org.uk/media/gq1jdzbq/christmas-survival-guide.pdf
6. Cleveland Clinic. Dark chocolate: Health benefits and nutrition facts [Internet]. Cleveland, OH: Cleveland Clinic; 2025. https://health.clevelandclinic.org/dark-chocolate-health-benefits
7. British Dietetic Association. Eat, drink and be healthy this Christmas [Internet]. Birmingham: BDA; 2018. https://www.bda.uk.com/resource/eat-drink-and-be-healthy-this-christmas.html