Celebrate healthily this Christmas - page 2

21 October 2009

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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.

Afterwards, why not go for a traditional post-Christmas dinner walk? As well as being relaxing, it is also a good chance to get some physical activity into your Christmas Day schedule.

Lisa Cooney, is the Head of Education for World Cancer Research Fund (WCRF).

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