Enjoy Christmas treats without derailing your goals: 7 smart swaps from personal trainer Rachel Solway
Christmas is the season of indulgence, but that doesn’t mean your healthy habits have to take a back seat. Personal trainer and transformation coach Rachel Solway knows how confusing the festive season can be— especially when low-calorie diets and quick fixes leave you exhausted and craving comfort food. She helps women achieve results through structure, education, and consistency, focusing on sustainable habit change, body confidence, and a positive relationship with fitness.
“The festive season is full of joy, celebration and treats,” Rachel explains. “Small and strategic swaps can help you stay aligned with your weight loss goals without feeling restricted. These alternatives still deliver on flavour and satisfaction — they’re simply smarter choices.”
Here are seven swaps to make your Christmas both delicious and mindful:
1. Swap: Heroes, Celebrations or Roses → 70% Dark Chocolate
Ditch the endless tubs of chocolates and go for a few squares of 70% dark chocolate. Its richer flavour encourages you to eat less, while lower sugar levels help stabilise blood sugar and prevent overeating.
Why it works: More satisfaction, fewer calories, better portion control.
2. Swap: Premade Pigs in Blankets → Homemade Pigs in Blankets
Shop-bought pigs in blankets are often high in calories for their size. Make your own using Heck chicken sausages and bacon medallions—around 80 calories per generous, protein-rich serving.
Why it works: Higher protein, lower calories, better-quality ingredients.
3. Swap: Full-Fat Creamy Hot Chocolate → Options Hot Chocolate
That indulgent café-style hot chocolate can be half a meal’s worth of calories. Options hot chocolate delivers the same warmth and chocolatey comfort for around a fifth of the calories.
Why it works: Same comfort, minimal calorie impact.
4. Swap: Crisps and Nut Bowls → Popcorn or Lightly Salted Rice Cakes
Festive gatherings make it easy to overeat snacks. Popcorn or rice cakes give the same crunch with fewer calories, making them perfect for grazing without guilt.
Why it works: High volume, low calorie, still satisfying.
5. Swap: Mince Pies → Mini Mince Pies or Filo Pastry Versions
Traditional mince pies are packed with calories thanks to buttery pastry. Mini or filo versions cut the calorie load in half while keeping the same festive flavour.
Why it works: Portion control without losing the taste.
6. Swap: Heavy Desserts (Yule Log, Cheesecake) → Greek Yogurt with Berries, Crushed Meringue & Dark Chocolate
If dessert is your love language, this combination delivers sweetness and texture with fewer calories and a protein boost to keep you full.
Why it works: Sweet satisfaction, higher protein, lighter on calories.
7. Swap: Creamy Liqueurs (Baileys, etc.) → Gin and Slimline Tonic or Prosecco
Festive liqueurs can be calorie bombs. Gin with slimline tonic or a glass of Prosecco lets you enjoy a celebratory drink without blowing your daily calorie intake.
Why it works: Keep the fun, cut the calories.
“These swaps aren’t about restriction,” Rachel reminds us. “Christmas is a whole season, not just one day. The small, sustainable choices you make throughout December are what truly matter.”
