Nutritious and delicious…
When your diary is full of Christmas parties and family gatherings, these tips can help you stay on track while still having fun!
The more food that’s on offer the more we tend to eat, so try sticking to a few smart choices rather than trying everything. Select the healthier items first, so you add less of the higher calorie alternatives later.
Having a small snack (like wholegrain cereal or fruit and low fat yoghurt) before a party will make sure you don’t drink on an empty stomach. Also if you don’t arrive hungry you’re less likely to overindulge on higher-calorie foods.
Opt for smaller wine glasses, switch from pints to halves and measure rather than free pour spirits.
Remember if you do overindulge in alcoholic drinks, drink plenty of water before you go to bed and keep more by your bedside, as rehydration is key to help reduce the effects of a hangover.
When choosing your nibbles at the buffet, why not try these swaps
|Mini sausage roll (53 kcal)Breaded chicken (51 kcal)Handful of tortilla crisps (101 kcal)Large rum and cola (167 kcal)
Large (250ml) glass of wine (228 kcal)
Pint of beer/lager (182 kcal)
Orange cream chocolate (51 kcal)
Handful of salted peanuts (181 kcal)
Mince pie (253 kcal)
|Sushi (30 kcal)Chicken fajita bite (25 kcal)7 olives (22 kcal)Small rum and diet cola (54 kcal)
White wine spritzer with soda (159 kcal)
Bottle of beer/lager (109 kcal)
Satsuma (20 kcal)
Handful of salted popcorn (71 kcal)
Mini mince pie (84 kcal)
All the Christmas goodies can also be good for you – add some of the following to your daily diet and boost your essential vitamins and minerals
|Clementines, tangerines and satsumas||Vitamin C – important for a healthy immune system.||Tempted by chocolate, reach for citrus! A refreshing snack that’s low in calories.|
|Christmas nut selection||Fibre, potassium, magnesium, iron, zinc, vitamin E and selenium.||Nuts are nutrient dense! But we only need a few as they are high in calories. A small handful is a sensible portion.|
|Dried figs||Potassium, calcium, iron and magnesium – 2 figs count as 1 of your 5 a day.||Chop dried fruit into cereal or porridge for a healthy start to the big day.|
|Brussels sprouts||Folate, fibre and vitamin C.||Add a variety of other veg and you are on your way to 5 a day. Use chopped fresh herbs or lemon zest to flavour rather than butter (one teaspoon would add an extra 40 kcal).|
|Turkey||Protein and B vitamins.||Lose the skin and turkey is low in fat.|
And make your lunch healthier too…
Cut your potatoes or parsnips bigger for roasting. Larger ones absorb less fat during roasting. Parboil, brush with some olive or vegetable oil and finish off in the oven.
Make bread sauce with skimmed milk. Add a clove of garlic to the milk for extra flavour.
For low-fat gravy, pour the turkey juices in to a jug and wait for the fat to rise to the surface. Spoon off the fat before using the juices to make gravy.
Copy courtesy of British Nutrition Foundation