Christmas dinner can be healthy. By not going too mad on the extras you can have a healthier Christmas and limit the damage to your waistline.
Turkey is a low-fat healthy meat that is full of protein, which will fill you up. When cooking the turkey don’t smoother with oil, butter, margarine or lard; use a pastry brush and add a light covering of oil. As with all poultry, the skin is where most of the fat is hiding, so remove it before you tuck in. Just 15g of skin will contain 6g of fat and 70 kcals (all in a mouthful! ).
Make sure you pile your plate with seasonal vegetables. If you steam veggies rather than boiling them you will retain more vitamins and taste. And serve them nude - that is do not smother them in butter. One teaspoon of butter will add at least 35-70 kcals (approximately 1-2 chocolate sweets! ) to your meal.
When making roast potatoes or roast vegetables, parboil them first, and then lightly brush them with olive oil before putting them into a hot oven. Large roast potatoes will absorb less fat and so will be a healthier option.
For gravy – use the meat juices and drain off any excess fat.
Don’t be a devil with desserts! Watch out for cream, brandy butter and custard – try for a more fruit-based dessert, or if you want to indulge in the traditional trifle or plum pudding, choose a small portion.
Burn off the extra calories consumed by going for more walks, and swap card games for more active games like Twister and charades. The more time you are out of your seat and moving the better.
Christmas is a time for excess but if you calm down the excess, even slightly, it might lead to a happier and a healthier new year!
By Pauline Dunne, senior community dietitian, HSE Dublin Mid-Leinster, Community Nutrition and Dietetics Service.
For more information contact Maria at Community Nutrition & Dietetic Service, HSE Dublin Mid-Leinster on (044 ) 9353220 or email [email protected].
