Nutrichef’s Barbara Cox guides you through the calorific minefield with some simple advice and tips
1 Am I hungry?
Learn to recognise and acknowledge your true hunger and appetite. Don't automatically head for the buffet because everyone else is! Could you be thirsty? Staying well hydrated not only helps you to know if you’re hungry but is incredibly important with all that alcohol around! So keep topped up with water throughout the day.
2 Feast on festive nibbles
By the time you sit down in front of the television, you might be ready for a few nibbles. You know what to avoid! But what can you grab instead? Luckily some of our favourite traditional Christmas treats are incredibly good for you. Nuts, (please avoid the salted ones), rich in energy and nutrients, like omega 3, reveratol, vitamin E and B. Figs are great at this time of year. This fibrous fruit contains something called tryptophan guaranteed to induce that afternoon nap by the telly! Dates contain an impressive list of essential nutrients and are rich in dietary fibre. Dried fruits retain all the benefits of their fresh cousins. For a change from apricots & raisins try cranberries & goji berries.
3 Feast on fruit & veg
It’s a great time for seasonal fruit and veg and those old favourites. Why not dig out that clementine, tangerine or satsuma from the bottom of your Christmas stocking low in calories, high in vitamin C and potassium. Raw veg are great too, some celery and cucumber sticks are refreshing and hydrating -with dips like hummus, guacamole or salsa; avoid the creamy ones.
If you want to stockpile your plate, do it with fruit & vegetables. Aim for a variety of colours and flavours. Vegetables are a great source of fibre, antioxidants, vitamins and minerals and you have to eat vast amounts to get fat on them.
4 Negotiating the Christmas buffet
Chistmas is a great time to socialise but it can also be a great opportunity to allow time for yourself; don't feel obliged to attend every event you are invited to, if you really don't want to go, don't; just decline politely. Then you avoid the buffet temptations!
Avoid going out when you're hungry; you'll more inclined to overeat. Have some fruit, yoghurt, sandwich or cereal beforehand. Then the hunger pangs won’t take over when you get there! And when you do get there don't stand by the food, choose your food and move away; you can come back if you are still genuinely hungry. Chatting and picking is a sure fire way to pig-out!
5 How do I choose?
Tempting as that spread may look, don't let it take you up another hole on your belt. Avoid foods from packets and fried & fatty foods like sausage. Choose solid pieces of chicken or turkey and remove the skin. Avoid processed meats that can be incredibly high in salt. Keep your eye out for fish options, still high in protein but less calorific, salmon, tuna, smoked mackerel and prawns. But once again steer clear of the creamy sauces and mayonnaise.
6 Sweet temptation
Start by sharing your dessert with someone else, you’ll eat less and maybe make a friend! Christmas pudding isn't to everyone's taste yet with its rich concoction of dried fruits such as raisins, currants and sultanas it packs an anti-oxidant punch. If you're after a lighter dessert, try serving a big fruit salad and make it extra special by adding some tropical fruits such as papaya and mango, topped with a dairy-free cream. Or how about a sneaky bit of raw chocolate - cacao beans contain no sugar and are naturally high in magnesium and sulphur that help enhance beautiful skin, hair and nails.
Merry Christmas !
