Top of the swaps
If you want to avoid piling on the pounds this Christmas, shake up your food choices, says JAMES MOORE
WE’RE used to gobbling our way through 5,000 calories on Christmas Day alone – more than double what we should – and putting on two pounds over the festive period. But by making some simple swaps, you could stop yuletide busting your belly.
Here, we put some Christmas dinner favourites head to head to reveal which are winners for your waistline and overall health...
TURKEY V HAM
TURKEY: A 100g serving of turkey comes in at about 150 calories, but you can reduce those by not eating the skin. Turkey is relatively low in cholesterol and saturated fat. It also contains important minerals such as zinc and selenium.
HAM: A 100g slice of cooked ham is around 115 calories and contains protein and iron but is typically fattier than turkey and has higher salt levels. Processed red meats have also been linked to a higher risk of cancer.
WINNER: Turkey
MEATY V VEGGIE STUFFING
MEAT STUFFING: Around 100g of sausage meat-based stuffing will notch up about 250 calories and have a particularly high fat content thanks to all the meat and butter involved.
VEGGIE STUFFING: A vegetarian stuffing such as sage and onion or chestnut will come in at 160 calories and have less fat and salt.
Chestnuts contain potassium, which is linked with lower blood pressure, too.
WINNER: Veggie stuffing ng
BRUSSELS SPROUTS V ROAST PARSNIPS
BRUSSELS: A 100g serving of boiled Brussels sprouts comes in at only about 40 calories. They’re packed with vitamins K, C, A and B as well as iron and fibre to help your digestion.
PARSNIPS: No one’s saying you can’t have a few of these as well and they’re packed with antioxidants, folate and fibre, but the oil they’re roasted in makes them fattier and sends the calories to 100 per portion.
WINNER: Sprouts
BREAD SAUCE V CRANBERRY SAUCE
BREAD SAUCE: Two tablespoons of this traditionally rich stuff adds 50 calories to your plate, with the butter and milk making it seriously fatty.
CRANBERRY SAUCE: A similar serving of cranberry will come in at similar calories levels and is very sugary. But this one is fat free and contains immune-boosting vitamin C.
WINNER: Cranberry sauce
STILTON V CAMEMBERT
STILTON: Weighing in at 120 calories for a 30g chunk, along with over 10g of fat, Stilton has similar belly-bulging values to Cheddar, with less calcium. CAMEMBERT: White cheeses such as Camembert come in at 85 calories per 30g chunk and 7g fat. Brie, feta and goat cheeses are other lower calorie choices.
WINNER: Camembert
CHRISTMAS PUDDING V YULE LOG
YULE LOG: With all that chocolate and buttercream involved, you’re looking at up to 400 calories per 100g serving, with 20g of fat, providing a third of your total daily intake of sugars.
CHRISTMAS PUDDING: While it is packed with booze and even more sugar, it tends to have slightly fewer calories and fat.
Also, there are plenty of nutrients in the nuts, spices and dried fruits, which can also help you digest the rest of your meal.
WINNER: Christmas pudding