Too much food, drink and an afternoon on the couch in front of the TV – it’s that time of the year when all the hard work you’ve done to look after yourself can go astray.  So we’ve asked the experts for tips on how to have a happy and healthy Christmas Day.

Over-indulging
Christmas dinner can swallow half your daily kilojoule intake – not counting snacks and drinks. Roast turkey, potatoes, chipolata sausages wrapped in bacon, stuffing and gravy can total about 2730kJ. Add in drinks (a glass of white wine’s about 483kJ), pudding (2465kJ and 22g of fat) and you risk big weight gain.

Dietitians Association of Australia’s Alison Graham says the problem is celebrations aren’t restricted to Christmas Day: ‘We have work dinners and get-togethers with friends and those occasions usually involve eating. We’re constantly exposed to delicious festive food.’

How to beat it
‘Eat healthily on the day. Enjoy your roast but stick to lean meats, vegies and salads, no heavy dressings,’ Alison says. ‘Limit the amount of nibbles before and after your main meal, and watch how many sweet and alcoholic drinks you have as they also contain kilojoules.’

• Trim the fat from your roast, avoid gravy and sauces, and fill up on salads and vegies. Roast the vegies with light spray-on oil, or steam your new potatoes instead.

• Lighten up with barbecued prawns, smoked salmon and salad. Use herbs, lemon juice and toasted nuts to flavour your salads.

• Snack on pita chips, yogurt-based dips, crackers with smoked salmon, falafel and vegie sticks.

Skipping exercise  
Christmas comes at the expense of exercise routines. On the day, when socialising and feasting are at their peak, exercise loses its appeal.

How to beat it
‘Start Christmas Day with a walk,’ says Melbourne-based personal trainer Pina Costanzo. ‘Even 20 minutes is enough.’ Or go for a walk after lunch – head to the park or backyard to play cricket.

• Get the family together and burn off those kilojoules.

• If the kids get a bike, rollerblades or a skateboard, go outside and enjoy it with them. 

Drinking to excess
Hangovers are caused by dehydration, low blood glucose and vitamin B12, and toxic alcohol levels in the body. A dehydrated body draws water from the brain, causing thumping headaches.

How to beat it
Ensure every second drink is water. Put down alcoholic drinks occasionally to slow your intake. Fizzy B-vitamin drinks, such as Berocca, may help the next day.

‘Drink plenty of water before you go to bed and when you wake up,’ Alison says.
Try umeboshi plums to reduce acid and combat indigestion and nausea.

All partied out
Christmas is physically and emotionally draining – shopping, socialising, who to see, who to avoid, what to cook. Relationships Australia’s Anne Hollonds says the illusion of happy families enjoying a perfect day just adds to the pressure.

How to beat it
‘Eat breakfast on Christmas morning and make it something special,’ Alison says. Use fresh berries, low-fat milk, yogurt and honey in an energy-boosting smoothie. Or make pancakes topped with fresh fruit and yogurt, or a bowl of muesli with added fruit and nuts.

Set realistic expectations. Christmas Day doesn’t have to be an extravaganza; try a beach picnic.

Don’t spend too long with people you don’t get on with. Spread commitments over a few days, and schedule an afternoon snooze.

Discover more great health advice here