The yuletide season is finally here, and nutritionists are urging people to plan their celebrations wisely to avoid food choices that could harm their health.
Clinical nutritionist and digital health creator Fiyinfoluwa Odukoya advised Nigerians to pay closer attention to their eating patterns during Christmas and New Year, noting that the excitement of the season often pushes people into unhealthy routines.
In an interview with Guardian Life, he highlighted ten unhealthy eating habits to avoid this festive season and explained how each one affects the body.
Overeating and large portions
Odukoya said many Nigerians overload their plates with rice, meat, snacks and desserts because food is plentiful during the holidays. He explained that overeating stretches the stomach, slows digestion and causes discomfort, bloating and tiredness.
Eating too fast
He said people eat very quickly at parties and family gatherings without recognising when they are full. According to him, fast eating leads to overeating because the brain does not get enough time to detect fullness. This also causes indigestion.
Skipping meals earlier in the day
Odukoya said some Nigerians avoid breakfast and lunch so they can “save space” for Christmas meals. He warned that this habit slows metabolism, triggers extreme hunger and leads to binge-eating later in the day.
Excess intake of sugary foods and drinks
He explained that Christmas cakes, sweets, fizzy drinks and sugary cocktails push blood sugar levels up and encourage cravings. He added that excess sugar contributes to weight gain and increases the risk of metabolic problems.
Eating too many fried or fatty foods
Many festive meals, he said, include puff-puff, fried chicken, meat pie, chin-chin and oily dishes prepared with reheated oil. Odukoya noted that these foods are high in unhealthy fats that increase inflammation and digestive discomfort.
High salt consumption
He warned that many festive dishes contain more salt than people realise. Marinades, seasonings, processed snacks and party foods all contribute to high sodium intake, which can worsen hypertension and increase bloating.
Heavy late-night meals
Odukoya said eating heavy meals late at night is harmful because the body is preparing to rest. He explained that late-night eating slows digestion, disrupts sleep and makes the body store more fat.
Excess alcohol intake
He said Nigerians often drink too much alcohol during celebrations, especially sugary alcoholic beverages. He explained that alcohol dehydrates the body, increases appetite and adds “empty calories” that harm metabolic health.
Over-reliance on processed or fast foods
He noted that many families abandon cooking during the festive rush and depend on processed foods and fast food. He said these meals lack fibre, vitamins and minerals, and their additives contribute to fatigue and weight gain.
Little or no physical activity
Odukoya said festive celebrations involve a lot of sitting, travelling and relaxing, with very little movement. He explained that inactivity slows metabolism and increases the effect of unhealthy eating.
Food-safety mistakes to avoid this December
Mental Health Nutritionist, Jane Ibude, also warned that the festive season comes with repeated food-safety errors that many families do not recognise.
She said leaving cooked meals out for long hours during parties is one of the biggest causes of food poisoning. She explained that food kept at room temperature for more than two hours enters the “danger zone”, where bacteria grow very quickly.
Ibude said many households reheat the same pot of stew or rice multiple times, store hot food directly in the fridge and use the same utensils for raw and cooked food, all of which increase contamination risk.
She added that washing raw chicken in the sink spreads bacteria across kitchen surfaces, and storing large pots of soup without portioning them keeps food warm for too long. She noted that poor handwashing, leaving leftovers uncovered and refreezing thawed meat are mistakes that worsen food safety risks.
She also warned that storing raw meat above cooked food in the fridge allows contaminated juices to drip onto ready-to-eat meals.
How you can enjoy festive meals safely
Ibude said people can still enjoy Christmas and New Year meals without harming their health by making small adjustments.
She advised families to eat smaller portions, use smaller plates and aim for balanced meals containing vegetables, protein and moderate carbohydrates. She stressed the importance of staying hydrated, especially when eating salty meals or drinking alcohol.
On food storage, she recommended refrigerating leftovers within two hours and dividing them into shallow containers for faster cooling. She said raw meats should always be stored at the bottom of the fridge, and reheated meals should be served steaming hot.
Ibude encouraged a “wash as you go” style of cooking, saying utensils and surfaces that touch raw meat must be cleaned immediately. She added that all cooking areas should be disinfected after meal preparation.
She also advised simple physical activity, such as walking or dancing, after meals and warned against skipping meals before parties because it leads to overeating. She said proper rest is essential because tiredness affects appetite and food choices.
Ibude noted that safe storage, mindful eating and proper hygiene will help families enjoy the festivities without exposing themselves to avoidable health problems.
