Healthier holiday eating with smart food swaps | Dr Federica Amati

**Jonathan** (0:00)
Welcome to ZOE Science and Nutrition, where world leading scientists explain how their research can improve your health.
T'was the night before Christmas, when all through the house, not a creature was stirring, not even a mouse. Well, actually, Auntie June is rummaging through the biscuit tin again, and I'm in the store cupboard on the hunt for some salted nuts. Because while Christmas is a time of celebration, where friends and family enjoy eating together, many of us overindulge, which leaves us feeling tired, bloated, and guilty. And we often feel we've undone all the good work we put in during the rest of the year, putting us back at square one. But it doesn't have to be this way. Today I'm joined by ZOE's head nutritionist, Dr. Federica Amati, a scientist at Imperial College London, an author of the best-selling book Everybody Should Know This. According to her, Christmas doesn't have to ruin your hard work. And even more importantly, you don't have to go without or feel restricted. By the end of today's conversation, you'll have the tools that you need to keep your gut healthy and happy well into 2026 and beyond. Federica, thank you for joining me today.

**Federica Amati** (1:24)
Hi, Jonathan. I'm looking forward to today.

**Jonathan** (1:27)
So I don't need to tell you about the rules. We are going to do some quickfire questions. Are you ready to go?

**Federica Amati** (1:32)
Yes.

**Jonathan** (1:33)
Is it bad to have a massive festive meal with all the trimmings?

**Federica Amati** (1:38)
No.

**Jonathan** (1:40)
Can I indulge for a month and then just fix it with a month's detox afterwards? No. During the festive season, can you look after your gut and enjoy the fun?

**Federica Amati** (1:50)
Absolutely.

**Jonathan** (1:52)
Are the extra treats worse than the extra alcohol over this period?

**Federica Amati** (1:57)
That's a really good one. It depends, but probably not.

**Jonathan** (2:02)
Do Brussels sprouts really contain more vitamin C than oranges and orange juice?

**Federica Amati** (2:06)
Yes.

**Jonathan** (2:08)
And finally, tell us, what have you asked Santa for this year?

**Federica Amati** (2:14)
I asked him for more time away with my children who are at that age now where it's magical to go on holiday with them. So planning a few special trips.

**Jonathan** (2:22)
And has your boss said yes?

**Federica Amati** (2:23)
I'm about to submit that request.

**Jonathan** (2:26)
For many of us, the period from late November to Christmas is a time when we cut loose. We eat more sweet treats than we need. I overindulge on the mulled wine and tend to graze on snacks all day long. And I think it can feel like we're undoing the good work we put in throughout the rest of the year. Federica, I know you've come along to share some recipes, some smart food swaps, but also some strategies for a healthier Christmas this year without having any less fun, which I think is important because I definitely really enjoy this time of year and I want to keep enjoying it. But first, I want to get an idea of how bad Christmas really is for our health and for those microbes in our gut.

**Federica Amati** (3:04)
Yes, there is a danger with the overindulgence, especially if you already have an underlying condition, Jonathan. So if you're somebody who's already struggling with maybe a heart condition or perhaps you already have type 2 diabetes or you're someone who's living with obesity, then actually overindulging in a really major way can actually pose a health risk. So we do see this very clear signal in the data that people tend to have more heart attacks right around Christmas. More heart attacks. Yeah. So it's definitely to do with Christmas itself and these festive periods where we tend to overeat essentially and overeat the wrong kinds of foods. So if you're already at risk, you do actually have to be quite mindful not to put that kind of stress on your body. If you're somebody who's generally healthy and you're spending three days with your family and you might eat something different in those three days and eat more than usual, then it's likely to be okay. It's 1% of the year. So what's much more important is how consistent you are most of the time. But I think we do need to reframe this idea that around Christmas or any kind of festive period, you can go absolutely overboard. There's really no need for it. I think part of the reason we do it is not for family or friends or for tradition, it's actually commercial. So we know and we can see everywhere that the food industry puts out these special Christmas foods, special Christmas snacks that don't exist any other time of the year. It's this really strong commercial push to make us buy foods that frankly, don't have a place in our table at all. So I think there is something there.