Healthier holiday eating with smart food swaps | Dr Federica Amati

Welcome to ZOE Science and Nutrition, where world leading scientists explain how their research can improve your health. 'Twas 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, Doctor Federica Amati, a scientist at Imperial College London and 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 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. Hi, Jonathan. I'm looking forward to today. So I don't need to tell you about the rules. We are going to do some quick fire questions. Are you ready to go? Yes. Is it bad to have a massive festive meal with all the trimmings? No. 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? Absolutely. Are the extra treats worse than the extra alcohol over this period? Oh, that's a really good one. It depends, but probably not. Do brussels sprouts really contain more vitamin c than oranges and orange juice? Yes. And finally, tell us, what have you asked Santa for this year? 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. And has your boss said yes? I'm about to submit that request. 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 and I want to keep enjoying it. But first, I wanna get an idea of how bad Christmas really …