A Healthy Holiday Table from Nova Scotia to the Mediterranean

The holidays are a beautiful time of gathering, connection, and celebration. For many of us, food becomes a central part of the season. We share appetizers around a glowing tree, linger over dinners with people we love, and enjoy treats that have been part of our family traditions for years.

But good eating does not mean restriction, guilt, or deprivation. It simply means choosing foods that help us feel well, energised, and comfortable in our own bodies as we move through this joyful season.

One of the most supportive ways of eating during the holidays is the Mediterranean Diet. It is one of the most researched and trusted approaches for long-term health. It reduces inflammation, supports both heart and gut health, and keeps us satisfied without leaving us feeling weighed down. Fortunately, it also offers endless delicious possibilities for Christmas appetizers, dinners, and even desserts.

Fruits, vegetables, olives, olive oil, nuts, seeds, whole grains, fresh herbs, legumes, fish, and simple proteins come together to create colourful, flavourful dishes perfect for festive gatherings. Instead of feeling restricted, we can feel abundant. This way of eating is joyful, celebratory, and grounded in the wisdom of some of the world's healthiest cultures.

Understanding how our gut digests food is important. The body thrives when we give it whole, unprocessed foods. Processed foods, especially those high in refined sugars, additives, and unhealthy fats, create inflammation in the body. Over the holidays, inflammation can show up as bloating, fatigue, headaches, or that sense of feeling off. When we choose foods closer to their natural state, our gut responds with energy, clarity, and a sense of wellness.

In my book RISE, I share the 7–2 rule, a simple guide that helps you stay connected to your body’s signals.

• Eat until you reach a comfortable 7 on the fullness scale.

• Try not to let yourself fall below a 2 for hunger.

This simple mind hack prevents overeating and reduces the times when we reach for processed foods simply because we waited too long to eat. It is an easy practice to use during the holidays, and it allows you to enjoy the foods you love while staying in balance.

And speaking of foods we love, the photo of us holding fresh lobsters is a snapshot of joy that always reminds me how much good food connects us to tradition and to one another. Lobster is a beautiful fit with Mediterranean-style eating, and the lobster dip I included in my book continues to be a favourite at our gatherings. Simple, clean, and full of flavour, it always disappears from the table quickly. It’s a reminder that healthy eating does not mean giving up the foods we cherish; it’s about preparing them in ways that support the body and bring people together.

There are many more simple eating hacks, small habits that support better health without adding stress. Choose colourful foods. Pair proteins with healthy fats, and slow down your eating. Sip water throughout the day. And most importantly, savour each bite with presence and gratitude.

So as we gather around the Christmas tree, the holiday table, and the warm fires that bring us together, let us raise a glass to good eating, good times, and good memories. Let us enjoy the beauty of the season while honouring our bodies with foods that help us feel well.