Paula Mee examines the nutritional value of our much-loved festive feast and offers a few tips on how to win the holiday battle of the bulge. She recommends adding 10 minutes to your daily exercise routine, cutting down on portions and remember it takes 20 minutes for your brain to get the message to your stomach that it is full
Brussel sprouts are part of the cruciferous family of vegetables. They contain a number of phytochemicals which seem to have anti-cancer properties. Like all vegetables they are naturally low in fat. They are also high in fibre and good sources of folate, riboflavin and potassium.
Health rating: 9/10
Roasting a potato (adding salt and oil) can make this naturally low-fat carbohydrate rich food less healthy.
Health rating: 6/10
Croquette potatoes are even higher in calories containing 193 calories and 11.8g fat.
Health rating: 4/10
Bread sauce made with whole milk can help to top up your calcium intake. It contains only 50 calories per portion and less tan 2g fat.
Health rating: 6.5/10
Stuffing made with butter is higher in fat (in particular saturated fat which raises your bad LDL cholesterol) than most other food on the Christmas dinner plate. Sage, on the other hand, may help to stimulate the bile and improve digestion of fats. Add plenty of onion and herbs to your stuffing for flavour and enjoy a small portion.
Health rating: 3/10
Turkey is one of the leanest and healthiest meats available, with just 1.7g fat per serving when the skin is removed. It is rich in protein and is a good source of iron and zinc. Calories per portion: 138 kcal.
Health rating: 9/10
Honeydew melon has a higher water content. It contains only 56 calories in an average slice (200g). It has little or no fat. A slice contains approx 1/3 of the RDA for vitamin C and is also a good source of potassium. It has a higher glycaemic index than many other fruits and is therefor not as satisfying as a small protein starter.
Health rating: 7/10
Ham is another lean meat and a good source of iron and zinc. It may contain up to 10-15 per cent water, preservatives and can be high in salt. It contains only 64 calories per 2 slices and 2 per cent fat.
Health rating: 6/10
Fat Watch
- Reduce fat intake from turkey by choosing lean cuts from the breast. Avoid the leg as this contains higher levels of fat and remember to remove the skin of the turkey before eating.
- Trim away any fat which might surround your ham.
- When preparing milk-based sauces, such as bread sauce, use low-fat milk to cut calories.
- Butter is high in fat, especially saturated fat, so avoid seasoning vegetables with butter. Use fresh herbs and ground pepper instead to add the all important flavour to your vegetables.
- When mashing potatoes, use a low-fat milk instead of cream.
- Use either turkey stock or a low fat spread to moisten your stuffing mixture. Avoid using too much butter or oil.
- Both Christmas cake and pudding are packed with dried fruit which make them excellent sources of iron, important for healthy blood. However, choose small portions (in moderation) of both pudding and cake as they are also high in fat.
- Single cream is a great alternative to whipping cream and it contains half the fat of whipping cream. One average serving of single cream, 45g, provides only 89 calories and 9g fat.
- Use brandy butter sparingly.
- When making custard as a topping for your pudding, use low-fat milk. It will taste just as good.