According to the Association of UK Dieticians, we munch our way through an average of 6,000 calories on Christmas Day – about three times the recommended daily intake.
But these days, Christmas isn’t just one day, it’s a season and we’re bombarded by booze, tempted by sweet treats and filling up on high-fat festive fare at parties throughout December. None of which does wonders for our waistline, heart health or cholesterol levels…
The good news? With an eye on portion control, and just a few small switches and tweaks to make things a little healthier and less calorific, it’s still possible to enjoy our favourite festive foodie treats and traditions without the guilt. Here we ask top nutritionists and dieticians for their insider tips.
ROASTIES REIMAGINED: Have you thought about what you’ll be roasting your spuds with this Christmas? “Goose fat is one the healthiest animal fats because more than 50 per cent is monounsaturated » says Priya Tew, specialist dietitian at Dietitian UK.
« If you are having several roasts over the festive period and want to make your potatoes lighter, you can spray with vegetable oil or cook in rapeseed oil in the oven. »
“An air fryer is even better: parboil the potatoes and pop in the air fryer with a tablespoon of sunflower oil for crispy, golden but healthier tatties.”
DON’T GET STUFFED: “Shop bought stuffing is often high in salt and saturated fat,” warns Ella Rauen-Prestes, nutritionist and founder of Fitbakes.
“And at Christmas it comes packed with sausage meat and bacon too. Too much salt can raise our blood pressure and a diet high in saturated fat is linked to heart disease.
“But when making your own, it is possible to ‘dilute’ stuffing ingredients by incorporating healthy veg and nuts to the mix and still keep the flavour of Christmas.
“Try adding plenty of sautéed onions and chopped, vacuum-packed chestnuts. The fibre from the onions brings better digestion and gut health, while healthy fats found in the nuts means more ‘good’ cholesterol.”
CHOC SWAP: “Nuts are a great source of healthy fats and fibre, supporting gut bacteria,” says weight loss coach Vanessa Sturman (energiseandthriveplantbased.
“Coating them with dark chocolate (at least 70% cocoa solids, rich in health-beneficial antioxidants) makes a delicious sweet treat.
“My go to recipe combines 200g almonds and peanuts – either simply chop up or lightly toast in a dry frying pan to enhance the flavour. Then melt some chocolate, stir in the nuts, spoon in small heaps onto a baking tray lined with greaseproof paper, then leave to cool. A bag of these makes a great gift too.”
FILO CAN YOU GO?: “Filo pastry contains only 2.9g of fat per 100g compared to 31.4g in shortcrust pastry,” reveals nutritionist Rob Hobson, author of Unprocess your Family Life (£18.99; Thorsons). “It’s also lower in calories, and as it’s thinly layered, you won’t need to use as much.
“Make pies more nutrient-dense by swapping some ready-made mincemeat for sweet stewed apple, pear or orange segments. This reduces the sugar and fat content of the filling but also boosts its levels of vitamins, minerals, antioxidants and fibre.”
WRAPAROUND CARE: “Try mini carrots wrapped in parma ham instead – trust me, it’s delicious,” says Rob. ”Swapping sausages for mini carrots will dramatically reduce the fat and calorie content, and they’re rich in antioxidant beta carotene which is good for your skin and eyes. Plus parma ham contains less saturated fat and salt than bacon.
“For a vegetarian twist, roast large portobello mushrooms, wrap in very thinly sliced courgette ribbons and season with fresh garlic and thyme. Look for fortified mushrooms – a good source of vitamin D, great for the darker months.”
CONTROLLED CONTENT: “Cranberries are rich in antioxidants, especially vitamin C and polyphenols, which can help support the immune system,” says Rob. “They’re also well-known for their role in urinary tract health, as they contain compounds called proanthocyanidins that may help reduce the risk of certain bacterial infections.
“Unfortunately, a lot of cranberry sauces you buy from the shops are loaded with as much as 50 per cent sugar. While cranberries are a very tart fruit, so they do need sweetening, you can control the amount of sugar by making it yourself.
“Simply simmer fresh or frozen cranberries in a pan with a splash of water, or orange juice and Cointreau. Add cinnamon for a festive twist and natural sweetness. I use honey in the sauce rather than refined white sugar to sweeten. Just make sure you test as you go so you don’t go overboard. Alternatively, you could also try pureed apple or pear for sweetness.”
ROAD SENSE: “Traditional rocky road is delicious, and at this time of year is often made using leftover Christmas biscuits and sweets, but not exactly nourishing,” says nutritionist Marcelle Rose (marcellerosenutrition.co.uk).
“Try swapping sweets in the recipe for antioxidant-rich dried fruits like cranberries and apricots. And instead of sweet biscuits, crumble up oatcakes instead – they’re fibre-rich, are delicious with a coating of dark chocolate and can help to stabilise blood sugars and reduce post-treat cravings too.”
ALL WHITE ON THE NIGHT: “Turkey is an excellent source of high-quality protein, which is essential for building and repairing muscles, bones, and other tissues,” says specialist registered dietitian Nichola Ludlam-Raine (nicsnutrition.com) author of How Not To Eat Ultra-Processed (Ebury Press, £16.99). “It also provides selenium, an antioxidant that supports thyroid function and helps protect cells from damage.
“However, you should be aware of which parts of the bird you tuck into if you’re conscious of heart health. White turkey meat contains less fat than the brown meat, and removing the skin before serving reduces the fat content of your meal even more – the skin is where most of the saturated fat is.”
SKIM FOR THE WIN: “Filling half your Christmas dinner plate with satisfying seasonal veg will help prevent you overdoing it on the higher fat and calorie ingredients,” says Nichola. “You can make traditionally indulgent side dishes like cauliflower cheese a little lighter by using semi-skimmed milk, or by swapping unsweetened plant-based alternatives in where you might usually use cream.
“Opt for reduced-fat cheddar or blend with Parmesan to keep a strong cheese flavour with fewer calories. Skip pancetta and bacon with your Brussels sprouts – instead roast them with olive oil, garlic, and chilli flakes for a flavourful and heart-healthy option. Add toasted almonds or hazelnuts for crunch and healthy fats.
“Red cabbage is a fantastic addition as it’s rich in vitamin C, which supports immunity, plus antioxidant anthocyanins, antioxidants which may protect against heart disease. Braise with a splash of orange juice or apple cider vinegar for sweetness without added sugar. Then add warming spices like cinnamon or star anise for festive flavour.”
A FRAICHE LOOK AT DESSERT: “Christmas pudding is high in calories, sugar and saturated fat but there are ways to enjoy it without overdoing it,” says registered nutritionist Rhiannon Lambert, host of the Food for Thought Podcast and founder of Rhitrition.
“Instead of serving with custard, brandy butter or double cream, consider choosing creme fraiche or 100% Greek yoghurt instead. Both contain probiotics, which can help support a healthy gut microbiome, and you can find reduced fat versions easily. Consuming too much saturated fat is linked to high cholesterol, which can contribute to the onset of serious heart conditions.”
BALANCED BOARD: “It can be challenging to find ‘healthy’ cheeses,” says Rhiannon. “Reduced-fat cheddar – though not necessarily lower in salt or fat – may be a better choice for your board and most people won’t notice the difference. It contains roughly 22% fat and 14% saturated fat compared to roughly 35% fat and 22% saturated fat in the regular version.
“Parmesan, although high in fat, has a strong enough flavour that means you probably won’t need a lot of it. It’s also a source of good probiotic bacteria which can boost gut health.
“Feta cheese is lower in fat compared to many other cheeses – roughly 20% fat and 14% saturated fat – but it is high in salt so moderation is key.
“If you’re not inspired by healthier cheese swaps and don’t want to ditch the stilton and brie, add plenty of fresh fruit like grapes, figs and berries to make your cheeseboard more balanced overall.
“Crackers can be high in salt, but wholegrain varieties are more virtuous as they increase your fibre intake. Or swap for crudites like carrot, celery, pepper or cucumber sticks for a crunch with extra nutrients.”
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