For many, Christmas is a time to overindulge in all things festive, and that can mean that all ideas of healthy eating go out the window. If you have a health condition that you are trying to manage through your diet and lifestyle, that doesn’t have to mean that you miss out on the Christmas treats.
A little bit of planning and a few healthy additions to your shopping list can help to look after your health and wellbeing over the next few weeks, meaning you can still enjoy the Christmas treats without skyrocketing your sugar, saturated fat and salt.
Read more: Festive shopping survival guide: Healthy gift ideas and tips to stay energised this Christmas
Here are a few simple swaps to consider:
- Swap ham for turkey if you want to keep your salt intake in check
- Have reduced fat crème fraiche or Greek yoghurt in the fridge to use instead of cream to give your gut microbiome a help and cut back a little on saturated fat
- Swap salty snacks like crisps, olives and salted nuts to unsalted nuts, veg sticks with houmous
- Swap cream crackers and breadsticks to seeded oatcakes for more fibre
- Choose 70-85% cocoa chocolate to reduce the sugar load
- Add some alcohol-free drinks to your shopping trolley. Give kombucha, herbal botanicals and sparkling water a festive twist with some orange and cranberry ice cubes
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Amidst the tins of sweets and mince pies, there are plenty of healthy festive foods on the menu too.
- Turkey is the star of the show on Christmas Day. It is a lean protein that is rich in B vitamins, zinc and selenium. Turkey is also a good source of the amino acid tryptophan, a serotonin pre-cursor that may help support better mood.
- Brussels sprouts – love them or loathe them, there is no getting away from brussels sprouts at Christmas. One of the brassica family, sprouts are packed with sulphur-containing compounds that have been associated with supporting our immune system, helping with liver metabolism and may even work to reduce risk of type 2 diabetes. If you have been put off by one too many overcooked sprouts, then try roasting them with a little olive oil. Season and roast in a hot oven for about 25-30 minutes.
- Oranges, clementines and satsumas are part of the traditional seasonal fare. Of course, oranges are a good source of vitamin C, but did you know that they are packed with antioxidants like hesperidin that may help protect against heart disease, and bioflavonoids that have been associated with brain health.
Love them or loathe them, there is no getting away from brussels sprouts at Christmas. If you have been put off by one too many overcooked sprouts, try roasting them with a little olive oil. Season and roast in a hot oven for about 25 minutes
Read more: How to feed your immune system and avoid winter colds and flus - Nutrition
- Christmas spices like cinnamon, nutmeg and cloves do more than just fill your kitchen with the aroma of Christmas. These spices are packed with polyphenols that help support a healthy gut microbiome. Cloves have a natural antibacterial effect, cinnamon may help support a healthy insulin response and nutmeg has traditionally been used to relieve pain.
- Chocolate – get the good stuff. The higher the cocoa content, the better the flavour. You will also find that choosing high cocoa content chocolate has much less sugar. Swap your milk chocolate to 70% cocoa chocolate and you will cut the sugar load in half (56g per 100g compared to 29g per 100g respectively), and if you go one step further and opt for 85% cocoa cholate, you drop right down to 14g per 100g. Not only that, but you will be getting the health benefits of the higher percentage cocoa too. From blood pressure to anti-inflammatory support, chocolate is good for you.
- Nuts are a great thing to add to your shopping list at this time of year. Packed with a whole lot of nutrition - from healthy fats, calcium, magnesium, zinc and selenium, to protein and amino acids that tend to leave you feeling more satisfied than a handful of sweeties. Pecans, macadamia nuts, hazelnuts, walnuts, brazil nuts all have their benefits.
