Weight management advice for Christmas

Yes, it’s Christmas and we all want to eat whatever we want and in large quantities. It’s almost a ritual this time of year. However, consider for a moment that on average we’ll consume seven thousand calories on Christmas day alone and you’ll start to see how easily the pounds can start to pile on.

If you’re struggling with weight management or obesity, the last thing you need is to tip the scales the wrong way so here’s some advice on eating sensibly over the festive break while still enjoying all the treats of Christmas.

Try to:

1. Eat a balanced diet. All those sugary and fatty temptations can quickly form your entire day’s eating so be mindful that you need a healthy balanced diet. Keep fruit and veg on the menu.
2. Eat smaller meals during the day if you’ve a big meal in the evening. The Christmas meal with work or friends is one of the highlights of the year, so if you’re going to enjoy it without feeling guilty keep your calories down during the day.
3. Keep track of what you’ve eaten. Before you know it, you’ve had three slices of cake and countless chocolates. If you’re someone who can’t remember what they’ve had, keep a notebook handy and jot down what you’ve eaten.
4. Get some exercise. You’ve eaten a big Christmas dinner, now all you want to do is sit in front of the telly. Don’t. Allow time for your dinner to digest and then go for brisk walk and work off some of those calories. You’ll feel better for it.
5. Stop when you’ve had enough. Over-eating is bad for your stomach and your health so when you feel full stop eating.
6. Keep away from the buffet. Focus on other things like catching up with friends or playing with the kids rather than standing by the Christmas buffet table eating.

Try not to:

1. Pile up your plate. Do you really need that big serving? Take smaller portion sizes and you might get to try a few more treats rather than stuffing yourself on one.
2. Go to bed on a full stomach. Allow three to four hours between eating and going to bed as the body doesn’t burn off the calories when you’re sleeping.
3. Keep getting on the scales after a meal. Weighing yourself after eating will only make you feel worse and it won’t give an accurate weight anyway.
4. Snack all day. Picking at snacks is a good way to gain weight. Remember: balanced nutritious meals throughout the day just like any other time of year.
5. Eat one thing. A good buffet will have plenty of different types of food so have a selection from each food group.

Cut the calories with some simple nutrition tips

Christmas day need not be all carrots and cabbage. You can easily make some simple substitutions and alterations to the day’s menu, cut the calories and still enjoy the festive food.

Breakfast – What could be a better start to Christmas day than some scrambled eggs and smoked salmon. Just cut out the single cream when making the eggs (465 calories and 28 grams of fat) and replace with it skimmed milk -you’ll save nearly 90 calories and around 7 grams of fat.

Pre-dinner drinks – Before you sit down for Christmas dinner, swap a glass of mulled wine (245 calories) with a glass of champagne or sparkling wine (114 calories). What better way to toast the day than with some bubbly, and you’ll save around 130 calories.

Christmas Dinner – As a starter, avoid the prawn cocktail with seafood sauce which can contain over 300 calories and 25 grams of fat and go with the melon at only 50 calories and no fat. When the main meal comes, have skinless slices of organic turkey meat which is lower in fat and less calories (a saving of 100 calories and 6 grams of fat). For the turkey stuffing, have chestnut vegetarian instead of sausage-meat and cut 70 calories and 12 grams of fat from your meal. Instead of smothering your Turkey in gravy made from the meat’s juices, use granulated gravy and save 65 calories.

Pigs in blankets (sausages wrapped in bacon) can be replaced easily with prunes wrapped in lean pancetta (Italian thinly sliced bacon) and help reduce your calorie intake by around 120 and your fat by 23 grams.. Swap roast potatoes for boiled potatoes and save another 130 calories/10 grams of fat.

Dessert – Okay, you can’t go without mince pies and Christmas pudding on the big day but you can make a few changes. Choose a filo pastry mince pie and swap double cream for Greek yoghurt (105 cals/1.9grams fat) – you’ll save 263 calories and 23 grams of fat over traditional mince pies and cream. What about the Christmas pudding? Well, just cut down the slice portion to a medium slice and change brandy butter for low-fat custard. Instantly you’ll save 262 calories/12g fat.

Snacks – Avoid the big tub of chocolates and limit yourself to few pieces of Turkish delight without the chocolate coating. Instead of peanuts, go for unsalted almonds.

Buffet – In the evening, avoid the heavy cheeses like Stilton and go for the lighter Camembert. Chicken satay sticks are a healthier option to sausages on sticks and buy some filo tartlets to replace the Vol Au Vents.

Hopefully these tips will go some way to help you keep the pounds off this Christmas while still allowing you a few treats. Eat sensibly, eat healthily and have a happy Christmas.

Article submitted by
Daniel James Alexander, GoToSee Journalist

Date published
16/12/08

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