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How to Reset Your Diet After Christmas Indulgence Without Feeling Deprived

  • Writer: Hannah Nunn
    Hannah Nunn
  • Jan 6
  • 3 min read


Christmas and New Year are wonderful times to relax, enjoy festive treats, and break away from routine. But if you’re like many of us, you might be feeling a bit sluggish, bloated, or even guilty after all the indulgences.


The good news? Getting back on track doesn’t have to be about deprivation or punishing yourself for enjoying the holidays.


A reset is about nourishing your body, regaining balance, and supporting your health—including your vision. If you’re living with AMD, healthy habits play a crucial role in preserving your eyesight and slowing the progression of the condition.


Here’s how to reset your diet in a simple, sustainable way that supports your overall health and your eyes.


1. Start Simple


Feeling overwhelmed by the idea of "being healthy" again? Start small. Think of one or two changes you can make today—maybe it’s cooking a homemade meal or swapping a sugary snack for a handful of nuts. These small steps build momentum and make a big difference over time.


For those with AMD, remember that every healthy choice counts. Eating more nutrient-rich foods provides your eyes with the vitamins and minerals they need, like lutein and zeaxanthin, which are found in leafy greens and help protect the macula.



2. Prioritise Protein


After a season of rich, carb-heavy meals, a protein-packed breakfast can work wonders for getting you back on track. Starting the day with protein helps:


  • Balance blood sugar: No more mid-morning energy crashes.

  • Reduce cravings later in the day: Protein keeps you feeling full, making it easier to say no to less nutritious options.

  • Support overall health: Protein is an important nutrient you need more of as you age.


If you have AMD, balancing blood sugar is particularly important. High blood sugar levels over time can contribute to inflammation and oxidative stress, which can damage the retina and the delicate blood vessels that supply the retina with nutrients and oxygen.


So, kick off your day with something like scrambled eggs with spinach, Greek yogurt with berries and seeds, or smoked salmon.


3. Hydrate, Hydrate, Hydrate


Over the holidays, it’s easy to forget about water—especially when there are festive drinks around! But staying hydrated is essential for detoxifying your body and supporting energy levels.


Aim for 1.5 to 2 litres of water a day to help your body and mind feel clearer.


For your eyes, hydration is just as important. Dehydration can lead to dry eyes and discomfort, which can affect vision.


Herbal teas or a squeeze of lemon in warm water can make hydrating more enjoyable for some people.


4. Fill Your Plate with Colour


After weeks of beige buffets (think mince pies, pastries, and roast potatoes), it’s time to bring back the colour! Fruits and vegetables are packed with antioxidants, which protect your body from oxidative stress—a key driver of AMD progression.


Focus on vibrant produce like:


  • Leafy greens (spinach, kale): Rich in lutein and zeaxanthin, essential for eye health.

  • Bright orange veggies (carrots, sweet potatoes): High in beta-carotene, which converts to vitamin A in the body and supports vision.

  • Berries (blueberries, blackberries): Full of anthocyanins, which help reduce inflammation and improve blood flow to the eyes.


5. Be Kind to Yourself


Finally, remember: health is a journey, not a sprint. Resetting your diet isn’t about undoing the holidays—it’s about moving forward with nourishing choices.


Enjoyed that Christmas pudding? Great! Now shift your focus to how good it feels to eat foods that energise and support your health.


If you have AMD, this is especially important. Consistently eating well can help you feel empowered and in control of your condition.


Conclusion


The start of a new year is the perfect time to reset your habits and focus on feeling your best. By prioritising small changes—like eating a protein-packed breakfast, drinking plenty of water, and adding more colour to your plate—you’ll feel stronger, more energised, and ready to take on the year ahead.


If you’re looking for personalised nutrition support for AMD, I’m here to help. Together, we can create a plan that fits your lifestyle, protects your vision, and makes healthy eating feel easy and enjoyable. Contact me for a chat here.


 
 
 

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