How to Nourish Yourself in December (Without Diet Culture)

December is a month that often comes with two things at once: a little more sparkle, and a lot more noise.

Everywhere you look, someone is talking about “balancing indulgence” or “staying on track”. And when you’ve recently had a baby - when your body is healing, your hormones are shifting hourly, and your sleep is patchy at best - noise can feel impossibly loud. You may find yourself wondering whether you should be doing something differently: eating better, eating less, eating more “cleanly,” eating… something that requires more time and energy than you realistically have.

Let’s take a breath.

At Hesta Health, we aim to give you care, expert-led guidance, and empowerment.  Never pressure, never shame. So this December, instead of talking about restriction or “earning your treats,” let’s talk about gentle nourishment. The kind that helps your recovering body feel steadier. The kind that supports your mood. The kind that works even when your hands are full, your nights are broken, and your emotions are a little closer to the surface than usual.

This is your guide to nourishing yourself through December.  It’s completely free from diet culture and 100% designed for real postnatal life.

1. First: your body isn’t the same.  And it’s not supposed to be

If it’s been six weeks, six months, or even two years or more since you gave birth, you might still feel like a stranger in your body. Many women in our community tell us they feel “lost,” unsure what’s normal, or frustrated that recovery isn’t linear.

Here’s the truth a dietitian wishes every new mother heard:

Your nutritional needs have changed because your body has changed, and that’s not a problem to fix. It’s a process to support.

Your body is healing tissue, recalibrating hormones, repairing the pelvic floor, rebalancing blood sugar regulation, and (if you’re breastfeeding) fuelling milk production. This isn’t a moment for restriction. It’s a moment for nourishment as care.

2. Focus on foods that help you feel grounded, not “good”

Diet culture encourages categorising foods as good or bad. We don’t do that here. What matters is how food helps you feel, especially when your reserves are low.

Instead of chasing perfection, try thinking in terms of “grounding foods”. These are foods that:

• Keep your blood sugar steady (helpful for mood and energy)

• Support healing and immune function

• Feel comforting, warm, and satisfying

• Are easy to prepare when you’re exhausted

Some grounding favourites for winter include:

• Slow-release carbohydrates: oats, wholegrain toast, beans, lentils, roasted root veg

• Proteins that require minimal prep: eggs, yoghurt, hummus, tinned fish, rotisserie chicken

• Iron- and zinc-rich foods: leafy greens, beans, fortified cereals, seeds

• Healthy fats for hormone support: olive oil, avocados, nuts, tahini

• Warm, hydrating staples: soups, stews, broths, porridge

Notice what’s not on this list? Rules. Targets. Morality. You deserve to eat in a way that feels human, not punitive.

3. December is emotional. Your eating might be too

This time of year can bring joy, loneliness, gratitude, grief, overstimulation, and nostalgia - sometimes all before lunchtime. Many new mothers feel emotionally raw and worry about whether they’re “normal”. 

Emotional eating isn’t a personal failure. It’s a signal.

A signal that you’re tired.

A signal that you need comfort.

A signal that your body wants quick energy.

A signal that you’re human.

Instead of judging the behaviour, try to approach it with curiosity and kindness.

Ask yourself:

• Am I hungry?

• Am I exhausted?

• Am I overwhelmed?

• Do I need a break, or a snack, or both?

Supporting yourself compassionately is far more effective than self-criticism.

4. Keep nourishment realistic: use the “good enough” approach

You do not need to make elaborate meals or follow a meal plan to nourish yourself well. December is already full; post-baby life is already busy.

Try this philosophy: if it’s nourishing enough, it’s nourishing.

A few “good enough” examples:

• Toast + nut butter + sliced banana

• A bowl of soup + buttered bread

• Greek yoghurt + granola + frozen berries

• Pasta + olive oil + spinach + parmesan

• A microwaveable rice pouch + tinned lentil soup poured over the top

This isn’t compromise, it’s postnatal strategy. We believe small things, done well, support women far more than unrealistic ideals.

5. Nourish yourself by adding in, not taking away

If you want to feel better physically and emotionally this December, you don’t need to restrict anything. Instead, try adding.

Here are some simple “add-in” ideas that help postpartum bodies feel steadier:

🫘Add protein to at least two meals a day

    Helps with healing, energy, and stabilising mood.

🌈Add colour where you can

    Frozen berries, chopped peppers, baby spinach, roasted carrots.

🫗Add hydration

    Your brain, digestion, and pelvic floor will thank you. (Truly.)

🫐Add snacks you don’t have to think about

     Keep them in the changing bag, the bedside drawer, and next to the sofa.

🔥Add warmth

    Warm foods can support digestion, comfort, and relaxation, which is particularly helpful in winter when fatigue and low mood often spike.

You’re not taking things away or “being good.” You’re caring for yourself in small, sustainable ways.

6. Gentle nourishment and mental health go hand in hand

Postnatal mental health isn’t a footnote, it’s central to your wellbeing. Many women in our community experience low mood, heightened anxiety, or a sense of disconnection from themselves.

Nutrition is not a cure, but it can offer supportive scaffolding.

Here’s how nourishment supports your mind:

Stable blood sugar → fewer mood swings and energy crashes Regular meals → reduced anxiety sensations related to hunger

Omega-3 fats → support brain health

Iron and B12 → essential for energy and cognitive function Warm meals → activate the parasympathetic nervous system (your “calm” state)

If you notice emotional shifts this month, you’re not doing anything wrong. You deserve support, not silence.

7. Eat the festive food. Enjoy it. You don’t need to earn it.

Let’s be clear: you do not need to compensate for festive meals. Not with smaller meals, extra steps, or promises to “be better next week”.

Food that brings you joy is part of your wellbeing. Connection is part of your wellbeing. Pleasure, tradition, and ease are nourishment too.

A mince pie with a friend? Nourishing. A slice of panettone while feeding the baby at 5am? Nourishing. A simple dinner because you can’t manage more? Nourishing.

You have spent months growing, birthing, and caring for a human being. Your body deserves more kindness than diet culture has ever offered it.

8. A few practical tips for a more nourished December

✔️ Stock your “easy wins” cupboard

Tinned soups

Microwaveable grains

Nut butters

Crackers and oatcakes

Tinned beans and lentils

Porridge sachets

✔️ Prep in 5-minute pockets

Not batch cooking, just slicing cucumber for tomorrow’s snacks, boiling a few eggs, or making overnight oats. Small steps.

✔️ Eat before you become ravenous

Many new mums unintentionally skip meals because they’re juggling so much. This often leads to energy crashes and frantic eating later. Setting one or two “anchor meals” can help.

✔️ Accept help - including with food

If someone asks what they can bring, say: “a nourishing meal, something easy to heat”. That’s not indulgent. It’s a boundary that protects your wellbeing.

9. You deserve to feel cared for—including by yourself

Your postnatal journey isn’t something you’re meant to navigate alone, and it certainly shouldn’t be shaped by diet culture. Our mission at Hesta Health is to provide the compassionate, evidence-based support you deserve.  Women’s health has been sidelined for too long, and we’re here to change that.

This December, nourishment isn’t about perfection. It’s about support. It’s about steadiness. It’s about giving your recovering body and mind what they genuinely need.

And you are absolutely worthy of that care.

This blog post was written by Hesta Health, and validated by Hesta Health's Dr Tazmin Lewis, a registered dietitian.