How to survive the holiday season with your health intact

How to survive the holiday season with your health intact

  • Zespri SunGold kiwifruit
  • Zespri Green kiwifruit
  • Nutrient rich

Now we don’t want to sound like a spoilsport, but the fact is: holidays and health don’t always go hand in hand. It can be the hardest time of year to stick to healthy eating plans and exercise habits. And whilst it is lovely to be surrounded by friends and family, this can also take its toll on our physical and mental health. But now for the good news! If you approach it in the right way, the holiday season can actually be the perfect time to nourish your entire body and soul. With a little resilience and forward planning, you’ll be coming out the other end bursting with vitality. Keep reading for our best tips for surviving the holiday season in style.

Look after number one


The holidays are all about giving, but that doesn’t mean you should forget to take care of yourself in the process. The pressures of organising the perfect holiday for family and friends can be huge, but you’ll be no good to anyone if you let yourself get run down in the process. The first step? Strengthen your body against any dreaded winter germs. Aside from sensible measures like washing your hands regularly to avoid bacteria, make sure your diet is providing you with all the essential vitamins and minerals you need to stay strong and healthy. With a nutritional adequacy score of 18.8, Zespri SunGold kiwifruit is one of the highest scoring fruits in terms of nutrient richness1 – so why not add a couple to your daily diet in the run up to Christmas?

Did you know?
The nutrient adequacy of a certain food refers to how many nutrients it provides relative to its weight1.

Nourish vitality with routines


Half of the fun of holidays is in the change of rhythm – without work or school there is no need to stick to strict schedules. Saying this however, it can be a good idea to try to keep a few healthy habits going. The first of these is sleep – there is nothing your body and mind loves more than a restful night! So even if you find yourself going to bed a little later than usual, try to sleep in for longer or treat yourself to an afternoon nap to keep those vitality levels up. As for the regular gym session, no one is expecting you make your weekly class, but why not take the family on some long after lunch walks instead? The fresh air and chance to stretch your legs can have a reinvigorating effect. Better yet, pack a picnic (Zespri SunGold kiwifruit make a delicious and refreshing fruit salad), and take everyone to visit the nearby park or gardens. Did we mention that just one kiwifruit provides you with your recommended daily allowance of vitamin C2? Talk about vitality!

Have fun!


When all is said and done, family gatherings can provide a lot to laugh about. Treasure this time with your loved ones, and take a moment to relax and smile. Take a look at these SunGold kiwifruit cake pops . The youngest ones in the family will love to help prepare them, and everyone including the grandparents will love to devour them. Happy holidays!


  1. Darmon N, Darmon M, Maillot M, Drewnowski A. A nutrient density standard for vegetables and fruits: nutrients per calorie and nutrients per unit cost. J Am Diet Assoc. 2005;105:1881-7.
  2. New Zealand Ministry of Health. New Zealand FOODfiles 2014 Version 01. Available from: (accessed 10 January 2017)