Merry Christmas!! It's that wonderful time of year again when we celebrate with friends and family. But let's be honest, what's a festive gathering without some delicious traditional food? However, we should be mindful that indulging in too many holiday treats can impact our health. Research indicates that people can gain at least half a kilo during the festive season, particularly due to higher caloric intake from festive foods and beverages [1].
Today, we want to share some simple changes that can make your Christmas diet a lot healthier.
1. Starters
The classic starters like baked cheese and pigs in blankets are often high in calories, and they can fill you up too much before the main course. Instead, consider healthier alternatives such as smoked salmon, fresh fruits, or a leafy salad, which can provide essential nutrients without excessive calories. A variety of fruits and vegetables has been linked to better weight management [5].
2. Gravy
No Christmas dinner feels complete without gravy! Just make sure to let the gravy sit so the fat rises to the top, and skim it off before you serve. This simple step can significantly reduce saturated fat intake, which is beneficial for overall health.
3. Stuffing
Sausage stuffing is a traditional favorite, but consider switching it up with a breadcrumb mixture. You can create a tasty stuffing using whole grain bread crumbs, chopped nuts, garlic, and your choice of dried fruit like raisins or apricots. This not only diversifies flavors but also adds fiber, which can help with satiety and weight management [3].
4. Potatoes
Try roasting your potatoes separately with vegetable oil instead of cooking them with your turkey. This helps reduce animal fats and overall calorie intake. Keeping the potatoes whole and skipping the butter is also advisable, as cutting them into smaller pieces can lead to higher fat absorption [2].
5. Vegetables
Load up on vegetables while steering clear of rich sauces and butter. Instead of boiling them, try steaming to retain their vitamins and minerals, which can enhance their health benefits. You can enhance the flavor with honey or fresh lemon juice instead of butter. Increasing vegetable intake is associated with lower body mass index and better health outcomes [1].
6. Pudding
No Christmas dinner is truly complete without pudding! To enjoy it in a healthier way, wait a bit after your main course. This year, consider pairing your pudding with custard made from low-fat milk instead of brandy butter or cream, which can significantly cut down on calories.
7. Limit Alcohol
While enjoying your drinks, make sure to hydrate with water too. Just one serving of wine (125 ml) contains around 100 calories. Finding creative ways to reduce alcohol consumption can save significant calories and help maintain a healthy weight during the festive season [4].
8. Portion Sizes
With so many delicious options available, it's easy to overload your plate. However, this can lead to overeating or wasting food. Try serving yourself smaller portions; you can always go back for seconds if you're still hungry. Mindful eating practices like this have been shown to help prevent excessive weight gain [3].
So there you have it! A few tips to keep your Christmas feast festive and healthy. Enjoy the celebrations!
If you're seeking personalized advice or have questions about your health, consider trying our online doctor consultation service. You can easily chat with an AI doctor or even a chat doctor to get instant guidance. So, if you want to talk to a doctor online, our online AI doctor is here to help!
References:
- Haya M Aljadani, Amanda Patterson, David Sibbritt, Rachael M Taylor, Clare E Collins. Frequency and variety of usual intakes of healthy foods, fruit, and vegetables predicts lower 6-year weight gain in young women.. PubMed. 2020.
- Qihua Wang, Tian Xie, Xia Huo, Harold Snieder, Eva Corpeleijn. Diet Quality at 3 Years of Age Relates to Lower Body Mass Index but Not Lower Blood Pressure at 10 Years of Age.. PubMed. 2024.
- Mamaru Ayenew Awoke, Helen Skouteris, Maureen Makama, Cheryce L Harrison, Thomas Philip Wycherley, Lisa J Moran. The Relationship of Diet and Physical Activity with Weight Gain and Weight Gain Prevention in Women of Reproductive Age.. PubMed. 2021.
- Marika Waselewski, Melissa Plegue, Kendrin Sonneville, Ken Resnicow, Aisha Ghumman, Cara Ebbeling, Elham Mahmoudi, Ananda Sen, Julia A Wolfson, Tammy Chang. Grocery Delivery to Support Healthy Weight Gain Among Pregnant Young Women With Low Income: Protocol for a Randomized Controlled Trial.. PubMed. 2022.
- Angela Cristina Bizzotto Trude, Anna Yevgenyevna Kharmats, Kristen Marie Hurley, Elizabeth Anderson Steeves, Sameera A Talegawkar, Joel Gittelsohn. Household, psychosocial, and individual-level factors associated with fruit, vegetable, and fiber intake among low-income urban African American youth.. PubMed. 2016.