Swap store-bought mince pies for homemade ones this Christmas. Photo / 123RF
From knocking back mulled wine to reaching for just one more choc, ‘tis the season of excess – but how can we make it healthier?
We all know that Christmas is one long festival of calories. The average Briton eats an extra 2,410 calories every day over the Christmas period (consuming up to 6,000 calories on the day alone) according to the British Dietetic Association, who state that, typically, we gain between 0.5kg - 2.5kg over the holidays. If we ate that way for a month, we could gain an extra stone in weight.
“It’s easy to ditch our regular diet and exercise routines for a lot longer than just Christmas week, and it’s when people indulge in habits they wouldn’t usually, such as eating chocolates throughout the day and drinking in the afternoon,” says nutritional therapist Alex Allan. “Mainly, this will just result in indigestion and bloating, but for people with health conditions, such as heart disease and high blood pressure, there could be an increased risk of heart attack and strokes.”
We don’t wish to be the Grinch – it’s Christmas after all – but there are alternative festive treats to be enjoyed without affecting our health…
256 calories and 8.8g of fat per mince pie, and 56 calories per teaspoon of brandy butter
Pros: “Good quality mincemeat is packed with dried fruit, peel and spices that have fibre and antioxidants,” says clinical nutritionist and chef Jane Hutton from The Functional Foodie. “The brandy butter adds a fat element that balances blood sugar, and a little goes a long way.” Plus, all the best things come in small packages. “It’s an individual portion, so there’s less chance you’ll over-consume,” considers Allan.
Cons: Shop-bought mince pies are generally full of additives. “If you make your own, you’re aware of the ingredients and they won’t be full of preservatives you wouldn’t find in a home kitchen,” says Allan.
Swap for: homemade or panettone
Ditch mass-produced mince pies for homemade, using ready-to-roll shortcrust pastry if you want a shortcut. “Use only the most minor decoration to reduce the amount of pastry and make mincemeat the star,” suggests Hutton. “Try a mince pie with no pastry lid and swap brandy butter for Greek yoghurt whipped with a little icing sugar and vanilla extract.”
Another homebaked alternative, Allan says, is swapping the mince pie for a small piece of panettone. “It has less fat, sugar and calories. Ditch the brandy butter for crème fraîche instead. You get the benefit of the healthy bacteria that gives it its natural, tangy flavour – a delicious counterpoint to the sweetness of the pie.”
Stilton: 205 cals per 50g serving and 17.5 g fat, Boursin: 200 cals per 50g serving and 20g fat
Pros: “Aged cheddar and blue cheeses like stilton contain live cultures and can provide a wide range of bacteria – great for gut health. But all cheeses are high in saturated fats,” warns Allan. Strong flavours like smoked or blue cheeses are good because “the more highly flavoured the cheese, the less you’ll eat,” says Hutton. “But cheese has excellent digestive qualities, so eat like the French – enjoy a little rather than going overboard”.
Cons: Gimmicky cheeses – those flavoured with cranberry or chilli – should be swerved. “Avoid processed cheeses, which won’t confer the same benefits and could potentially be quite inflammatory,” says Allan. Also beware of piling on the crackers, “chunky biscuits just add to the calories and starchy carbs,” says Hutton.
Swap for: fruit
Replacing crackers with an array of fruit or veg makes a real difference. “Spread goat’s cheese on slices of cucumber rather than processed crackers; celery makes a good vessel for soft cheeses; include grapes, purple figs and red apples and your gut will thank you,” says Allan. Adding chutneys and fruit pastes, like quince, can cut down the amount of cheese you absentmindedly throw on that cracker. “Chutneys can generally assist with digestion,” says Hutton. If you have to have biscuits, choose thin crackers, particularly seeded ones, for added fibre.
380 cals per ⅙ of a log and 19.3 g fat
Pros: “A yule log made with high-quality ingredients does confer health benefits, but making rather than buying is best,” says Hutton. Allan agrees: “Find recipes that swap out some of the flour for ground almonds, increasing the protein content, or replace some of the butter with olive oil, which improves the fat profile.”
Cons: A mass-produced Yule log is full of empty calories. A slice of the M&S log has 12g of saturated fat, 40g sugar and 380 cals, for example, and can affect blood sugar levels. “A steady release of glucose into the blood is what we rely on for physical and mental balance, including cell function, energy, mood, and even stress resilience,” says Hutton.
Swap for: Christmas cake
Though there is a similar sugar content thanks to the dried fruit, the experts say Christmas cake is nutritionally better. “Dried fruit, peel and spices are full of fibre. You can trim calories by removing the icing and marzipan, or even eat the cake with a thin slice of cheddar. Sounds odd? Try it, it’s a great pairing. “This can help balance the rush of sugar into the blood,” explains Hutton.
157 cals, 5g fat in 50ml measure
Pros: Alas, there really aren’t any pros. But it’s a festive treat that’s at least better than eggnog, as drunk in America.
Cons: “Baileys is very high in sugar and fat,” says Allan. Indeed, there aren’t many drinks out there that have the fat content and cals of Baileys: 157 calories in just a 50ml measure. “It’s very drinkable but calorific,” says Hutton. “As with any alcohol, it can potentially result in disturbed sleep, anxiety and dehydration.”
Swap for: mulled wine
“A good quality dry red wine with spices and citrus fruits can be a healthier option than a creamy drink. Just watch the premade varieties,” warns Allan. A good quality dry white wine or champagne is even better. “It has less sugar than beer and ready-made alcoholic bottled drinks,” adds Allan. “Avoiding drinks that are pre-mixed is my rule, they tend to be high in sugar and/or artificial sweeteners, colourings and preservatives.” Drink your spirits with soda and a squeeze of lemon or lime. Many people only drink Baileys at Christmas, so if you don’t want to spoil that tradition just pour a smaller serving with added ice.
235 cals per 50g, 10g fat
Pros: We tried to find some positives to the joys of a green triangle – but failed. Bah humbug.
Cons: “If you really have to have them, decide on your limit before the whole tin is gone,” suggests Allan. The main ingredient is – quelle surprise – sugar, followed by glucose syrup, sweetened condensed milk and vegetable fats, including palm oil. “Tubs of chocolates are empty calories, devoid of nutrients (unless you count the ones with the solitary nut in the middle),” agrees Hutton. “It’s so easy to make the excuse of ‘just one’, then another, then another.”
Swap for: dark chocolate
“Make truffles with good-quality chocolate instead,” says Hutton. But, if making your own chocolate is a stretch too far, Allan recommends – you guessed it – dark chocolate with 70 per cent cocoa. “Grab a box of good-quality chocolate truffles; they’re more expensive but you eat fewer, especially if you savour the flavours mindfully instead of shovelling them in while watching Strictly.”
495 cals, 27g fat per 100g
Pros: “Nuts contain healthy fats and proteins, which sate our appetites,” says Allan. They are also high in antioxidants, so the nutrition rewards are high if you choose well. “A raw, fresh walnut is a positive boost for brain function,” explains Hutton.
Chips, on the other hand…
Cons: “Crisps are firmly in the Quality Street sin bin,” says Hutton. “Getting into the habit of having a bowl just for the sake of it doesn’t do anyone any good!” Indeed, we are far more likely to binge on crisps. “The refined carbohydrates means we are more likely to overeat them than we are nuts,” says Allan. Not all nuts are made equal, however. “Do be careful of the flavoured, roasted varieties. Check the back of the packet for the ingredients. If you don’t recognise the ingredients, don’t eat them.”
Swap for: nuts
“Nuts are for sure a better option than crisps. Opt for nuts that need cracking. This helps to stop overeating due to the faff factor of actually cracking the nut and clearing up the shells,” says Allan. “Fresh nuts make an excellent addition to a cheese board as well – walnuts, almonds and Brazil nuts especially,” says Allan. If you really have to have crisps, try making your own. “It’s very easy, and a perfect holiday activity for kids with an adult to slice the potatoes or veg,” suggests Hutton.
150 cals and 6.6 g of fat for three mini tarts
Pros: “It’s easy to make wise choices that are just as delicious as the bad choices. Veg, meat and seafood are all full of nutrients, fibre, protein and healthy fat so you can polish your halo!” says Hutton. Phew.
Cons: Rule number one: avoid – or at least limit – pastry, so that’s mini quiches, sausage rolls and filo triangles in the sin bin. “Commercial pastry is high in trans fats and just one pastry-laden canape can contain 10g fat and up to 200 kcal – so just a few could equate to the calorie content of a whole meal, minus the nutrition,” emphasises Allan. Rule number two: give deep-fried canapès a wide berth. “Deep-frying can potentially generate carcinogenic compounds, plus trans fats. A hard avoid.”
Swap for: olives, seafood, meat skewers and marinated veggies
“The meat and fish are high in protein and keep you fuller for longer, while the olives and veggies are rich in fibre and antioxidants. All will help, especially if you’re drinking alcohol,” says Allan. “Dips can be quite healthy too – good quality hummus or guacamole, for example.” And if you use long slices of carrot and cucumber to dip with instead of bread sticks you also up your veg intake.
213 cals, 10.8 grams of fat in 150g portion of shop-bought trifle
Pros: “After a main meal piled high with vegetables, having a small slice and a little cream isn’t too bad – as ever, it’s all about overall balance,” says Hutton. “It depends very much on how it is made.” As trifle is so rich, you won’t be that likely to over-consume it either, particularly when you’ve just had your fill of turkey.
Cons: Shop-bought versions in particular will be packed with saturated fats, sugar, refined carbs, preservatives and really nothing at all of nutritional value.
Swap for: healthy homemade
Is it nutritionally better to have Christmas pudding at the end of the big meal? “Christmas pudding is full of fruit, and so there are healthy aspects to that, with sugars balanced by the fat of the cream/brandy butter, but it’s definitely high in calories – and trifle isn’t necessarily less or more healthy,” says Hutton.
“A homemade trifle can have some subtle changes to make it healthier – while still tasting delicious. Swapping out the sugary jelly for stewed fruit or cutting the amount of sugar in a fresh custard can be healthy options. There are plenty of online recipes to help,” says Allan.
Hutton agrees: “My mum always makes a clementine trifle with clementine and mandarin segments in a mandarin jelly on top of a light layer of sponge, a layer of fresh custard and vanilla whipped cream. Lots of flavour and texture means that lots of sugar isn’t needed, and a small portion doesn’t compromise on taste.”
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