Celebrate healthily this Christmas

21 October 2009

Everybody knows that Christmas is a time to eat, drink, and be merry, but it can be difficult to get into the party spirit at the same time as making healthy choices. Lisa Cooney, looks at how we can make sure we have a merry Christmas without our health ending up the loser.

The average person puts on as much as five pounds over the Christmas period and then struggles to lose it in the New Year. Not only is this difficult, but when it comes to preventing cancer you should be maintaining a healthy weight rather than putting it on and then trying to take it off again.

This can be easier said than done, but there are some simple steps you can take.

If you are invited to a Christmas party, for example, why not bring along a couple of dishes that you have made yourself? This way, you can be sure that there will be something healthy to eat, and the host will probably be grateful for your thoughtfulness.

Also, try to make sure you have a light snack like a bowl of wholegrain cereal or homemade soup before you go out. By making sure you’re not hungry, you will be less likely to be tempted by the unhealthy options on offer.

And when you are at a buffet try to avoid creamy sauces and dips, as well as pastry and fried food, as these are all high in fat and calories. Instead, why not go for tomato-based sauces with salad, vegetable crudities, lean cooked meat and wholegrain pitta bread or breadsticks?

Only visit the buffet table once, and try not to pile your plate too high. Then make sure you stand well away from the table so that you aren’t tempted to pick at the food.

But it’s not just overeating, as Christmas can also be a time when we drink too much. And as well as being full of calories, alcohol can also stimulate your appetite and reduce your willpower. If you are going to have a drink, why not choose a diet mixer or add diet lemonade or soda water to wine for a refreshing spritzer?

In terms of limiting the amount you drink, make sure you wait until your glass is empty before you refill. Otherwise, it is all too easy to lose track of how much you’ve had. Also, try not to keep your glass in your hand, as putting it down between sips tends to make it last longer.

Last but not least, make sure that when the music starts you're wearing your disco shoes.

Last but not least, make sure that when the music starts you’re wearing your disco shoes. You might just think of dancing to Slade as good fun, but it is also a great way to burn calories and it counts towards your daily hour of physical activity that can help reduce your cancer risk.

Christmas Dinner

Christmas dinner might taste great but it can also be a real minefield if you are watching your weight, with a typical meal containing as many as 3,000 calories.

Lisa has looked at how you can transform your festive feast into a balanced meal without losing any of that Christmas sparkle.

Turkey - The traditional Christmas meat can be an excellent source of protein. It is important to remove the skin, which is high in fat, making sure a portion does not take up more than a third of your plate.

Vegetables - Christmas dinner is a great chance to get some healthy vegetables into your diet, with carrots and parsnips both containing the antioxidant beta-carotene. Peas are another traditional choice and are a good source of fibre, which is important for keeping your digestive system healthy. Brussels Sprouts, a Christmas favourite, contain fibre and Vitamin C, and glucosinolates, which are all great for your health.

Gravy - This is often high in fat, but try using a gravy skimmer, which will save you lots of calories. Gravy made from vegetable cooking water adds extra flavour, as well as vitamins and minerals.

Roast potatoes - Christmas dinner would not be the same without roast spuds, but they tend to be high in fat so it’s a good idea to limit how many you eat. You can cut calories by roasting potatoes in larger chunks, as this reduces the amount of fat each potato absorbs. Try using olive oil instead of lard or butter, as this will replace saturated fat with unsaturated fats, which are better for you and can help keep your heart healthy.

Stuffing - If you buy stuffing from the shops, it is often high in salt, and those made with sausage meat can be high in saturated fat. You can make your own stuffing by mixing some chopped fresh herbs with wholemeal breadcrumbs, a cooked chopped onion, a few dried apricots, a little sunflower oil and some beaten egg. This will give you vitamins and minerals. But remember to increase the turkey’s cooking time if you are cooking the stuffing in the bird, or else cook it separately on a baking tray.

Wine - While wine is a favourite at Christmas dinner, if you are going to drink then try to do so in moderation. We recommend limiting intake to less than one drink a day for women and less that two drinks for men. Why not serve grape juice in a wine glass?

Cheese and biscuits - While cheese is a good source of calcium, it can also be high in saturated fat and salt. Reduced fat cheese makes a good substitute, and stick to small slices. Why not serve it with celery sticks and sliced apples or pears?

Dessert - Mince pies and Christmas pudding might taste good, but they are high in fat, sugar and calories, so should be eaten in moderation. For example, a mince pie alone contains 250 calories. Why not try a lighter option, such as pears poached in grape juice with ginger and cloves. Remember that there are plenty of traditional yet healthy ways to round off your Christmas dinner. Satsumas are a great source of Vitamin C, while dates are high in fibre and rich in potassium.