Christmas is often viewed as the season of overeating — sugar-filled treats, heavy dinners, and constant snacking. But what most people don’t realize is that many traditional Christmas foods are incredibly nutritious, naturally rich in antioxidants, vitamins, minerals, and metabolism-supporting compounds that your body needs during the colder months.

Nutritionists say that instead of avoiding everything on the Christmas table, you should focus on the healthy holiday foods that help strengthen your immune system, improve digestion, boost energy, and even support weight management. Surprisingly, some of these festive foods are much healthier than their everyday alternatives.

In this in-depth guide, we explore the top 10 Christmas Foods Nutritionists Say You Should Actually Eat More Of — including a few unexpected ones that might shock you. You’ll also discover the science behind their benefits, healthy ways to cook them, and delicious Christmas-themed recipe ideas that your family will love. Now, let’s jump into the top 10 holiday foods you should enjoy without guilt this Christmas.

10 Christmas Foods Nutritionists Say You Should Actually Eat More Of

1. Turkey — A Lean, Protein-Rich Christmas Classic

Turkey is a staple at Christmas dinners and for good reason. It is one of the leanest protein sources available, naturally low in fat, high in B-vitamins, and packed with amino acids that help repair muscles, regulate metabolism, and support energy production.

A 100g serving of roasted turkey breast contains:

• 135 calories

• 30g protein

• B3 and B6 vitamins

• Selenium (important for thyroid health)

Health Benefits

• Boosts metabolism

• Promotes muscle repair

• Supports brain and nerve function

• Helps you feel full longer (reducing cravings)

How to Make It Healthier

Instead of heavy gravy or butter, use herbs such as rosemary, thyme, and garlic for flavor.

2. Brussels Sprouts — A Fiber and Vitamin C Powerhouse

Brussels sprouts are one of the most nutrient-dense vegetables of the season. A single cup provides your daily vitamin C requirement and is rich in fiber, antioxidants, and anti-inflammatory compounds.

Nutritional Highlights

• Rich in fiber, excellent for digestion

• High in vitamin C to boost immunity

• Contains glucosinolates, known for cancer-protective effects

Why They’re Great for Christmas

With cold weather increasing the risk of infections, vitamin C-rich foods like Brussels sprouts are an easy immunity booster.

Cooking Tip

Roast them with garlic and lemon instead of pan-frying with butter.

For scientific backing, see this nutritional profile from the Harvard School of Public Health:
https://www.hsph.harvard.edu/nutritionsource

3. Cranberries — The Most Underrated Christmas Superfood

Cranberries might just be the most surprising nutritionist-approved Christmas food. Most people know them only as sugary cranberry sauce, but raw or lightly sweetened cranberries are incredibly healthy.

Why Nutritionists Recommend Them

Cranberries are rich in polyphenols, antioxidants, and anti-inflammatory compounds that help:

• Support urinary tract health

• Reduce oxidative stress

• Improve gut microbiome diversity

• Lower inflammation

How to Eat Them Healthily

Avoid canned cranberry sauce — instead, make a fresh cranberry relish with orange zest and honey.

4. Cinnamon — A Blood Sugar-Balancing Holiday Spice

Cinnamon is a Christmas essential. It’s used in cookies, mulled wine, drinks, and desserts — but beyond flavor, it has powerful medicinal properties.

Health Benefits

• Helps stabilize blood sugar

• Improves insulin sensitivity

• Acts as an antioxidant

• Anti-microbial properties

According to research published by the National Institutes of Health, cinnamon may even help reduce fasting blood glucose levels.

How to Use It

Sprinkle cinnamon on oats, yogurt, baked apples, and even coffee.

5. Salmon — A Christmas Eve Tradition Packed With Omega-3s

Salmon is often enjoyed on Christmas Eve in European households. It is one of the healthiest proteins you can consume.

Benefits

• High in omega-3 fatty acids

• Supports brain and heart health

• Reduces joint inflammation

• Excellent for skin health during dry winter weather

Learn more from the American Heart Association: https://www.heart.org

6. Sweet Potatoes — A Christmas Comfort Food That Stabilizes Blood Sugar

Sweet potatoes offer slow-release carbohydrates that prevent sugar crashes — something common during Christmas indulgence.

Nutritional Benefits

• High in beta-carotene

• Great source of fiber

• Excellent for digestion

• Helps stabilize blood sugar

Healthy Serving Ideas

• Swap regular mashed potatoes for mashed sweet potatoes

• Make air-fried sweet potato wedges

7. — The Low-Fat Christmas Nut Rich in Vitamin C

Unlike other nuts, chestnuts are unique — they’re low in fat, higher in vitamin C, and rich in healthy carbs.

Benefits

• Vitamin C for immunity

• Antioxidants that promote good cholesterol

• Slow-digesting carbs for stable energy

Serving Tips

Roast chestnuts and serve with herbs for a simple, nutritious holiday snack.

8. Dark Chocolate — A Heart-Healthy Christmas Indulgence

Dark chocolate (70% or higher cocoa) is rich in flavonoids, magnesium, and antioxidants that support heart and brain health.

Why It’s Nutritionist-Approved

• Lowers blood pressure

• Improves mood

• Reduces cravings

• Supports heart health

How to Enjoy It

• Make peppermint dark chocolate bark

• Melt it as a dip for fruit

• Add to hot cocoa for a rich taste

Check our healthy dessert list: https://www.ifbake.com/healthy-desserts

9. Red Wine (In Moderation) — Rich in Antioxidants Like Resveratrol

Red wine is a Christmas tradition in many cultures. When consumed moderately, it offers surprising health benefits.

Benefits

• Contains resveratrol for heart health

• Rich in antioxidants

• May improve cholesterol balance

Safe Serving

Limit to one glass per day for women and two for men.

Read more from Johns Hopkins Medicine:  https://www.hopkinsmedicine.org

10. Clementines & Oranges — Your Winter Immunity Boosters

Winter citrus fruits are essential for keeping your immune system strong against colds, flu, and fatigue.

Why They’re Great

• High in vitamin C

• Hydrating

• Contains immune-boosting antioxidants

• Low in calories

Festive Ways to Serve Them

• Add slices to Christmas salads

• Make spiced orange tea

• Use peel for naturally scented holiday décor

Serving Portion

A healthy Christmas plate with turkey, Brussels sprouts, cranberries, sweet potatoes, and citrus slices should contain this breakdown:

Plate Breakdown:

• 40% vegetables

• 30% lean protein

• 20% slow-release carbs

• 10% healthy fats

Conclusion

Christmas doesn’t have to be a season of overindulgence or guilt. By choosing nutrient-rich foods such as turkey, cranberries, sweet potatoes, and dark chocolate, you can enjoy every festive moment while supporting your health. These 10 nutritionist-approved Christmas foods bring flavor, tradition, and wellness together in the most delicious way.

Enjoy your Xmas!