After the common overeating, excess alcohol consumption, and general overindulgence of the Christmas season, Dietician Ciara
December can often leave us feeling sluggish, bloated, and low on energy, thanks to the inevitable indulgences of the festive season — from rich foods to one too many festive tipples. These habits can take their toll on our livers, digestion, and overall well-being. McNulty says her recommendations for nine foods may help restore balance, energise the body, and kickstart a healthy routine this January.
“January is the perfect time to reset after the indulgences of the Christmas season,” the regsitered dietician explains. “The key is not extreme dieting or deprivation but focusing on nourishing, whole foods that support your body’s natural detoxification processes and promote overall health.”
What she dubs as the “Magnificent Nine” are the “must-have” foods for a healthy January 2025
Spinach – High in fibre and rich in iron, this is the perfect dark leafy green to support gut health at the time we need it most. Easily work spinach into your diet with smoothies, salads, or sautéed as a side dish.
Beetroot – The richer the colour, the more potent the anti-oxidant! Beetroot boosts “polyphenols” and antioxidants to combat internal stress such as lack of sleep. It’s easy to add to your meals as roasted slices, grated into salads, or blended into a vibrant smoothie. As beetroot contains nutrients and compounds that support the liver in detoxification and overall function, this is a superfood for the post Christmas festive season!
Salmon – Salmon boasts high levels of omega-3 fatty acids and natural vitamin D. Omega-3s are renowned for their anti-inflammatory properties. Enjoy it in sushi or as a baked main to accompany your roast potatoes, it’s a perfect ingredient for a balanced meal.
Live Yoghurt – Our gut, or, our “second brain” need all the TLC they can get post festive season. Introducing healthy bacteria is an easy step to promote a flourishing gut. Make sure to pick up live yoghurt with added cultures and a no-added sugar granola to create the perfect breakfast or snack.
Berries – Loaded with antioxidants, vitamins, and fibre, berries like strawberries, blueberries, and raspberries help neutralise free radicals, protect cells from damage, and aid digestion. Use them as a healthy sweet snack or add them to porridge, yoghurts, or smoothies.
Oats – A whole grain that supports heart health, stabilises blood sugar levels, and keeps you feeling full. Swap out the fry this January for a delicious bowl of overnight oats. Add cinnamon, berries, and vanilla drops for a nutritious start to your day.
Acai – The superfood star, acai is packed with antioxidants, healthy fats, and essential nutrients for an energy boost and overall health. To stay healthy on the go, my favourite acai bowl option is Oakberry, and by the end of 2025 there will be 18 Oakberry stores nationwide, so there is bound to be one near you to help you keep on track.
Chia & Flax Seeds – These versatile toppings are rich in omega-3 fatty acids, magnesium, fibre, and antioxidants, helping to reduce stress, support digestion, and provide slow-releasing energy. Sprinkle them over smoothies, yoghurts, acai bowls or oatmeal for a crunchy and nutritious boost.
Matcha – Rich in antioxidants, matcha contains caffeine, but also high levels of L-theanine, an amino acid that promotes calmness and focus. This combination provides a slow and sustained release of energy without the jittery feeling or sudden crash often associated with coffee, making it perfect for busy individuals who need a healthier energy boost.
She also highlights the importance of convenience when maintaining a healthy lifestyle: “The most common way people fall off the healthy eating bandwagon in January is because they lack quick, nutritious options. This is particularly true for busy office workers grabbing lunch on the go.”
She continues, “The way the world has evolved and our overall understanding of health now, there are genuinely healthy ‘fast food’ options out there today that did not exist before. Such as my favourite – the acai bowl.