If you’ve worked hard to get your body in shape this year, now is not the time to undo all your efforts with a Christmas blast. But that doesn’t mean missing out on traditional favorites. Here’s how to avoid this weight gain during the holidays by making wise choices.
The holiday season can be a difficult time to follow a healthy diet. With all these family gatherings, parties, and restaurant meals, eating fatty and sugary foods is becoming the norm. We consume an average of 6-7,000 calories over the course of Christmas Day, which is about 3-4 times a woman’s recommended daily intake. It’s no wonder that on average, people gain about 5 pounds during the holiday season. It only takes 3,500 extra calories to gain 1 pound of weight and with all these little treats, it’s easy to do. The main dish alone can add up to 1,000 calories.
The good news is that many festive foods can be healthy. There are many Santa superfoods – you just need to make wise choices and watch out for those little “extras”. If you’re looking for healthy recipes, get my Paleo and Gluten Free Festive Recipes ebook.
CHRISTMAS DINNER
Superfoods
Turkey: An excellent source of lean protein, iron, zinc, selenium and B vitamins. Contains tryptophan, an amino acid that the body converts to serotonin, a brain chemical known for its mood-enhancing properties ( useful if family is already stressing you out).
Make it healthier: 100g serving of skinless roast turkey (104 calories, 2g fat). Removing the skin saves you 40 calories and more than half the fat. Light meat has fewer calories, but darker meat has more iron.
Sweet potatoes: Instead of roasted potatoes, why not opt for roasted sweet potatoes? With their pretty orange color, they are an excellent source of beta-carotene; the plant form of vitamin A and an essential nutrient for healthy skin and a healthy immune system. The vitamin C content of sweet potatoes provides additional anti-inflammatory and stimulating properties. If you cut them into quarters and bake them, they are a healthier carb option.
Make it healthier: Don’t dip your potatoes in inflammatory vegetable oil – this could cause you to consume 149kcal and 4.5g of fat. Boil or bake. You can also boil and then coat with a little coconut oil before roasting. Coconut oil is a heat-stable fat and is preferentially used by the body as a fuel source. It contains lauric acid to support immune health.
Brussels sprouts and other vegetables: Love ’em or hate ’em, it’s worth piling the sprouts onto your plate – full to fight cancer sulforaphanefolate, vitamin C, and fiber have been shown to reduce DNA damage. Cover your plate with a rainbow selection of steamed vegetables and increase your antioxidant intake.
Make it healthier: Forget dipping them in creamy sauces or sweet dressings – just lightly steam them for maximum flavor and health benefits. You can always then toss in a pan with herbs and spices for added flavor in terms of calories and carbs, you’re on the right track. 1 cup (150 g) of Brussels sprouts has only 65 calories
Cranberry sauce: Rich in flavonoids, these red gems will contribute to immune health and ward off urinary tract infections.
Make it healthier: Store-bought versions can be loaded with sugar, so make your own by simmering fresh cranberries with orange juice and red wine.
ATTENTION!!
Stuffing and “extras”
Sausages, meat stuffing and bacon are processed, high in salt and often additives. A single slice of bacon contains up to 6g of fat and 90 calories. Add a serving of stuffing with gravy and you’re consuming over 320 calories.
Make it healthier: Replace sausage meat with a nut and fruit-based stuffing for more antioxidants, healthier fats and more fiber. This will fill you up and provide valuable nutrients to keep you energized.
CHRISTMAS DESSERTS AND TREATS
Mince pies: Just because they contain dried fruit doesn’t mean they’re healthy! One tartlet contains 203 calories and is loaded with sugar – about 4 teaspoons per tartlet.
Make it healthier: Make your own so you know what’s in them – try making mini versions too. Sweeten homemade minced meat if necessary with xylitol to reduce the sugar content as much as possible. Check out our ebook to discover healthy paleo tarts.
Christmas pudding: Again, one serving will cost you over 320 calories, 49g of sugar (over 12 teaspoons), and 8g of fat. Add a dollop of brandy butter and you’re talking major calories and sugar. Make your own to reduce the sugar content.
Make it healthier: Watch your portion sizes and supplement them with Greek yogurt or coconut yogurt instead of cream and you will also give your body beneficial and healthy bacteria.
Christmas cake: A slice of cake with marzipan and icing will cost you 200 calories and 30g of sugar (7 teaspoons).
Box of Shocks: Half a 125g can of select adds up to 680 calories and 15 teaspoons of sugar
HEALTHIER OPTIONS
Satsuma: A low-calorie treat high in vitamin C, antioxidants and plenty of soluble fiber. 2 satsuma contain 36 calories
Dark chocolate: Choose at least 70% cocoa. Avoid overdoing it and choose mini bars, I also like to make my own raw chocolates
A handful of mixed nuts: Rich in heart-healthy monounsaturated and essential fats, as well as vitamins and minerals (the European Cancer and Nutrition Prospective Study found that just 2-4g per day reduced the risk of cardiovascular disease by 12%) . 1 oz contains 174 calories
Red wine/mulled wine. Rich in heart-protecting antioxidants, especially resveratrol, but watch the amount you consume. 1 glass contains 122 calories and is high in sugar. The highest content of antioxidants is found in Pinot Noir varieties. For children, why not try a warm apple or cherry concentrate with star anise and cinnamon. This cherry juice is actually a source of melatonin and could therefore help your children sleep better on Christmas Eve.
PARTY FUN
At a party and you don’t know what to choose? First try to have a light snack before going to the party. Don’t be tempted to starve yourself all day, as you risk overeating by sampling everything on the buffet table. Avoid standing near the buffet table – you’ll be snacking on foods that consume far more calories than expected. Also drink plenty of water during the day to feel full.
Healthy Options
- Vegetable & salsa sticks, hummus and tzatziki
- Olives
- Unsalted nuts and seeds
- Salad & vegetables
- Lean turkey and ham slices
- Smoked mackerel or smoked salmon
- Fresh fruit
Not so healthy…
- Fried chips and snacks
- Sausage rolls and pâtés
- Store-bought coleslaws/potato salads
- Pasta salads
- Airy quiches, spring rolls
- Breaded shrimp, crispy fried
- Candies and chocolates
- Cocktails, beer and cider
WHAT IF I DO TOO MUCH?
Don’t worry about it – and don’t make it an excuse to continue eating too much or too much of the wrong foods. If you feel the need to clean up your diet, why not follow one of our detox programs.