How the traditional festive meal is healthier than you think!
Christmas is known for being an indulgent time of the year but a nutritionist has revealed that our traditional festive dinner may not be as unhealthy as we might think.
Dr Michelle Braude, founder of diet plan The Food Effect, says there are some secret super-foods lurking within our Christmas lunch that are packed with nutritional benefits.
And while most of us know that Brussels sprouts and carrots are good for us, the hidden benefits inside a Christmas pudding and a glass of red wine may surprise you.
So despite recent research revealing the traditional dinner contains nearly 6,000 calories, here are all the health benefits you'll be gaining from your festive lunch this year.
Smoked salmon & avocado starter
'A smoked salmon and avocado starter would be the perfect way to add some superfoods to your Christmas meal, whilst still sticking with tradition,' says Dr Braude.
'Both are loaded healthy unsaturated fats and nutrients that have been shown to help with weight loss, keep you satiated and give you glowing skin.
'Salmon is perhaps the ultimate nutritional superstar of fish. As well as being packed with protein, it’s also an excellent source of potassium, selenium, Vitamin B12, iron, niacinand phosphorus. It's one of the most beneficial fish to eat because of its exceptionally high content of omega-3 fatty acids, which help with weight loss.'
She adds: 'Avocados are another delicious source of the healthy monounsaturated fats, which have been shown to help lower blood pressure, and are extremely good for your heart. They have been shown to improve "bad" LDL cholesterol and reduce the risk of heart disease in people who are overweight and obese. Avocados also help keep your skin, nails and hair healthy.
A photo posted by Krystyna (@krystyna.ua) on Dec 4, 2016 at 4:29am PST
Turkey
'Turkey is a traditional part of Christmas dinner and luckily it’s also extremely good for you,' says Dr Braude.
'Turkey breast is even leaner and lower in calories than chicken breast, and is a great source of high quality protein, as well as being naturally low in fat – especially once the skin is removed.
'Turkey is also rich in B vitamins, (important for brain health and energy production), zinc and selenium (essential for the immune system). Furthermore, the festive bird is high in the amino acid tryptophan, which helps to boost mood and improve sleep.
A photo posted by Butterball (@butterballturkey) on Dec 14, 2016 at 3:07pm PST
Stuffing
Choose a chestnut-based stuffing instead of one with sausage meat, says Dr Braude.
'This will enhance the nutrition and save a great deal of unhealthy saturated fat and calories.
'Unlike most nuts, chestnuts are low in fat and an excellent source of Vitamin C, potassium, protein, fibre and other nutrients, including iron, B vitamins and folate.'
A photo posted by Nancy Lowe-Crocker (@nancyscravings) on Dec 14, 2016 at 8:32pm PST
Brussels sprouts
'By tucking into your sprouts on Christmas day, you’ll be doing your health a big favour,' says Dr Braude. 'Brussels sprouts are a good source of B vitamins, folate, vitamin C, and cancer-fighting substances, called glucosinolates.
'They’re also a fantastic source of fibre, which helps to keep the digestive system healthy. They’re low in fat and calories so you can load your plate with plenty of these healthy veggies – just don’t smother them in butter.
A photo posted by Chatelaine (@chatelainemag) on Dec 18, 2016 at 1:54pm PST
Cranberry sauce
'Of course this sweet condiment is going to have more sugar than chomping down a punnet of fresh cranberries,' says Dr Braude.
'But this much-loved Christmas accompaniment still has ample health benefits. As well as being a good source of digestion-aiding fibre, they’re loaded with immune-boosting vitamin C, and anti-oxidants linked with helping ward off cancer and heart disease.
'Several studies have identified links between consuming cranberries and reduced risks of heart disease and breast cancer. Cranberries also contain compounds that are able to alter E. coli bacteria in ways that render them unable to cause infection.
A photo posted by Linda McCartney Foods (@lindamccartneyfoods) on Dec 15, 2016 at 1:12am PST
Carrots
Dr Braude says: 'As well as adding colour to your plate, these beta-carotene packed vegetables are incredibly good for you, supporting eye health, helping prevent cancer and slowing down cell ageing.
'A Harvard University study also found that people who regularly chomped carrots were significantly less likely to suffer from heart attacks or a stroke. Roast them in honey to enhance their sweetness, pleasing your guests and boosting their health at the same time, as honey is famed for its immune-supporting, antibacterial and anti-inflammatory qualities.
A photo posted by mARTa 🌿 (@marta.m.w) on Dec 15, 2016 at 5:15am PST
Christmas pudding
Yes, even Christmas pudding can contain superfoods.
Dr Braude says: 'Whilst Christmas pudding might not be low in sugar or calories, the good news is that if you do indulge in this sweet treat, you’ll still be reaping some great health benefits.
'A large proportion of the ingredients is dried fruit, which counts towards your daily portions of fruit and veg, and it is high in nutrients (such as B vitamins, potassium, iron and calcium) and fibre. On top of that, it’s packed with health-boosting spices such as cinnamon, which can help control blood sugar levels and has anti-inflammatory properties.'
A photo posted by David Jones (@davidjonesstore) on Dec 15, 2016 at 3:11am PST
Potatoes
'The humble spud is often overlooked in the health stakes and has gotten a bad reputation for no good reason,' says Dr Braude.
'Potatoes are actually very good for you – they’re packed with vitamin B6, which promotes healthy hair and skin, as well as playing a key role in supporting countless body function systems, immune-boosting Vitamin C, and the essential electrolyte potassium, which helps lower blood pressure and maintains a healthy heartand nervous system.
'Potatoes are also naturally virtually fat-free (before they're roasted in oil or fat). If you roast your potatoes using olive oil instead of butter or goose-fat, you’ll be gaining further health benefits from the heart healthy mono-unsaturated fat. Furthermore, the skins are rich in phytonutrients such as flavonoids which can help to prevent heart disease.
'Mashed potatoes can be made with half fat crème fraiche instead of butter or cream, saving you a huge amount of fat and calories. A simple baked potato is also a delicious healthy option. Instead of slathering your potato in butter, try a spoonful or two of half-fat sour cream or crème fraiche mixed with chopped chives.'
A photo posted by 🌿ॐ🌿 (@grubwithanindianabroad) on Dec 13, 2016 at 12:30pm PST
Wine
'Many of us like to accompany our Christmas dinner with a glass or two of wine,' says Dr Braude.
'Whilst excessive drinking is not good for health, moderate drinking, especially in the form of red wine, has been shown to be extremely beneficial for the heart and circulatory system, and may even protect against type-2 diabetes. It could also fight wrinkles.
'Moderate drinking, will not compromise your weight loss goals either. There are numerous studies which show that moderate alcohol consumption reduces the risk of obesity and weight gain.
'So now you can relax and enjoy yourself on Christmas Day, knowing you’ll be gaining plenty of good healthy nutrition, without sacrificing the traditional favourites of a healthy Christmas dinner feast.
A photo posted by KateBruVas (@kate_bruvas) on Dec 15, 2016 at 5:40am PST