Tuck into a GUILT FREE festive FEAST that helps you BEAT DISEASE

Mouthwatering tips from a top dietitian that mean you CAN indulge yourself at Christmas ... and still look after your health

THIS Christmas, more than ever, needs to be a time of comfort and j oy. After months of living under the dark pandemic cloud, many of us are worn out, both physically and emotionally.

Of course, the run-up to Christmas is very different this year — no parties, no festive lunches with friends or colleagues, no trips up and down the country to visit loved ones — but we still want to find ways to celebrate and make the holidays feel special.

And for many, that will undoubtedly mean tons of rich and unhealthy food, more sweets and chocolates than could stuff Santa’s sack, and lots of alcoholic tipples and toasting.

While no one wants to be the Scrooge who cries ‘ Bah humbug!’ at the fun and feasting, there’s no denying that all the excess rich food and alcohol has an impact on our body.

In the short term, you might experience it as nausea or a gripey gut, spots and other skin flare-ups, aches and pains, restless nights and irritable days. But all that is just the visible evidence of what’s happening deep in our body, at a cellular level.

Poor food choices, especially highly processed foods that are packed with additives, too much alcohol and lack of sleep all trigger our body’s inflammatory response — the body’s natural defence against toxins, injury and infections.

Usually, this response lasts for just a few hours or days, giving the body time to sort out the problems. But in times of stress, or when we keep feeding our body what it doesn’t need and can’t cope with, the inflammatory response doesn’t switch off.

On the contrary, it increases — causing our white blood cells (which usually protect us) to attack healthy tissue and organs such as our heart, lungs and liver.

This is called chronic inflammation and is responsible f or a whole host of health problems, i ncluding cancer, dementia, arthritis, heart disease and stroke, mood disorders and depression. And research increasingly indicates that it can occur after only a few days of poor eating and excess boozing

BUT this doesn’t have to be your Christmas story. From my 30 years as one of the country’s leading nutritionists, and a trained Cordon Bleu chef, I know that a few simple tweaks to the traditional turkey, trimmings and treats can allow you to enjoy a delicious, joyful and decidedly indulgent festive season, without the health hangover of chronic inflammation and weight gain or the need to spend a fortune on fancy ingredients.

And best news of all, when you feel good physically, you’ll enjoy the celebrations even more. So instead of firing up inflammation this December, here’s my guide to finding your healthy, calm and happy Christmas spirit …

THE MAIN EVENT: IS TURKEY TOPS?

The good news is that turkey, being white meat, is less inflammatory than red meat. What’s more, it is also lower in calories than most other meat.

Think about not making meat the main focus of what’s on your plate, though, and if you’re not able to share Christmas dinner with a crowd, then how about swapping to a smaller roast such as a crown of turkey, poussin, pheasant or guinea fowl, or even a nut roast instead. You’ll not only save money, you can also fill your plate with Christmas flavours that pack an anti-inflammatory punch.

NUTS TO FATTY STUFFING MIXES

SHOP-BOUGHT stuffing mixes can be packed with white bread, saturated fat and excess salt — but it’s quick and easy to make a healthier version.

Replace the breadcrumbs and salt in any recipe, by adding in extra nuts for protein (chestnuts and almonds), dried fruit for vitamins and to absorb moisture (try apricots and cranberries) and lots of herbs for flavour.

IF you want sausage meat stuffing, use turkey or chicken sausages.

TRY jewel-like cranberries in a mushroom stuffing (cranberries

c o n t a i n a n t i - i n f l a mmatory phytonutrients, while mushrooms are rich in compounds shown to have both anti- cancer and antiinflammatory properties).

BRING IT ON THEN, BRUSSELS!

VeGeTaBLes are natural inflammation fighters. They contain antioxidants which break down the f ree radical atoms the body produces in response to sugary and highly processed foods.

free radicals can damage cells and our dna, which contains the codes for the production of proteins necessary for our body’s essential functions, leading to inflammation and disease.

By eating lots of antioxidant-rich fresh foods, we’re giving the body what it needs to reduce the inflammatory response — and the good news is that traditional winter vegetables such as Brussels sprouts, kale and cabbage are not only packed with antioxidants, which help fight disease by preventing or repairing cell damage, they’re also rich in fibre, which helps prevent bowel disease and cancers. Make sure you include broccoli and cauliflower on your Christmas shopping list. Like kale, cabbage and Brussels sprouts, they contain a cancer-fighting compound called indole-3-carbinol. Try to include vegetables at every meal, or at least at two meals every day. you could have ovencooked tomatoes with scrambled eggs for breakfast. roasT vegetables such as parsnips, sprouts, broccoli and beetroot and serve them as a healthy side with cold meats such as ham a nd a ny leftover turkey.

CURATE YOUR CHEESE PLATE

ChrisTMas excess t e nds to centre on the cheeseboard — play sleight of hand with your willpower.

insTead of serving a multitude of cheeses, pick just two delicious options and really savour them. it means you’ll eat less overall, since research has shown that the greater the choice of foods, the more you eat.

Take the cheeses out of the fridge 30 minutes before serving so their flavours develop, then use a cheese cutter to serve thin slices rather than chunky wedges. When flavours pack a punch, you need less to get the taste sensation.

CuT off the rind of soft cheeses such as Brie or Camembert. This reduces the saturated fat, which is what triggers inflammation.

if you want crackers, choose f i bre - r i ch charcoal biscuits (they’re delicious, trust me!) or wholegrain options. also serve figs, grapes, apple slices, celery and pear to add anti-inflammatory f i bre and antioxidants. and because they fill you up, you’re less likely to go mad with the cheese.

AFTER THE BIG EVENT, TRY SOUP

WheTher you’re feeding hungry teenagers, older relatives or just want a warming meal after a day of Christmas prep, soup is a tasty and economical option. Pack them with vegetables for antioxidant and fibre benefits.

you could use roasted winter veg, frozen veg, and l eft- over broccoli and cauliflower stalks you’d normally throw i n the compost bin.

add protein, which provides the building blocks for muscle repair, endurance and a s t r ong i mmune system to f i ght inflammation. This might be a chicken stock as a base for your soup if y o u’ r e serving meat eaters; or use a veggie stock as a base and add some beans, lentils or chickpeas.

To Turn a bowl of soup into a special supper, put out bowls of toppings on the table so everyone can add their own flavourful additions.

Try toasted seeds (which contain anti-inflammatory omega-3 fats, thought to prevent disease such as type 2 diabetes and cancer). or croutons made with toasted wholegrain bread. diets rich in wholegrains are associated with lower inflammation, because the fibre slows down the release of sugar into the bloodstream.

fuLL-faT Greek yoghurt will give your soup a creamy protein hit. studies show that while the saturated fats in dairy foods may cause inflammation, such foods also provide vitamin d, calcium, protein and essential f atty acids — and with yoghurt, ‘ good’ bacteria — so enjoy in moderation.

To make a meal satisfy carnivores as well as any vegetarians and vegans gathered around the table, you could provide a bowl of shredded chicken they can add to their soup.

anoTher option to tackle the temptation f or sneaky f ridge raiding and leftover-picking is a Persian-style feast, with a platter of dips, crudités and goodies.

a colourful spread of crunchy pink radish, red cherry tomatoes, carrot sticks and red and yellow peppers will look and taste amazing, providing a range of vitamins, minerals and antioxidants. Then add a range of dips — hummus, guacamole and the aubergine dip baba ganoush — for their healthy fats from the oils.

or you could have smoked trout or mackerel pate, which provide omega-3s. This way you’ll be feasting on vitamins, minerals, healthy fats and protein with every anti-inflammatory mouthful.

HOW TO BE A SMART DRINKER

i LoVe a glass of red wine so i’m not going to tell anyone not to drink alcohol at Christmas, but you can reduce your intake without feeling deprived.

alcohol has been shown to cause inflammation in the intestines, at the same time as impairing the body’s ability to reduce that inflammation. The more we drink, the more problems are created as inflammation worsens alcoholrelated organ damage.

sTiCk to the government’s recommended guidelines for alcohol and have a glass of water for each glass of wine — or have only half a glass when offered.

There are so many delicious alcohol- free beers, wines and spirits now that mean you can wake up with a clear head, ready to carry on your festive preparations or celebrations — and protect your health into the bargain.

for more i nformation, visit