Have your Christmas cake and eat it! 2008. Christmas Survival! Avoiding Holiday Weight Gain Christmas Fare – the good, bad & ugly! Surviving the Christmas.

Have your Christmas cake and eat it!2008

Christmas Survival!

• Avoiding Holiday Weight Gain

• Christmas Fare – the good, bad & ugly!

• Surviving the Christmas Party

• Christmas Day Survival Tips

Avoiding Holiday Weight Gain

• Drink water frequently

• Try to stick to low-calorie snacks rather than high-calorie foods such as Christmas cakes, mince pies, and Roses

• Eat high fibre foods, such as prunes, to aid gastrointestinal transit!

• Eat less for lunch on days that you know are going to involve big evening events but don’t skip lunch altogether

Avoiding Holiday Weight Gain

• Enjoy a little of everything rather than too much of any one thing. Down size, don’t Super Size!

• Slow down and eat at a more relaxed pace

• Say no to dessert. Be polite but adamant!

• Get rid of any edible presents (sweets, biscuits etc) to more deserving causes!

• At the party, if you’re drinking alcohol, go slowly and drink plenty of water

• Dancing at the party is a great way to burn calories

Easily Done!

• It takes just 3,500 extra calories to put on ONE POUND in weight

• It’s easily done!

3788 Total

468

2 servings (80g)

2 slices (80g)

Pate on French Toast

2542 small Sausage rolls

3941 serving (100g)Twiglets

2686 chocolates Assorted Chocs

2271 serving (45g)Creamy dip

1104 (28g)Breadsticks

1852 glasses White Wine

2451 glass Mulled Wine

5701 portion

Christmas Pudding

w/ double cream

2561 handful (40g)Mixed Nuts

2491 slice (70g)Christmas Cake

1641 packet (30g)Crisps

3702 (110g)Mince Pies

CaloriesWeightFood

Christmas Party Buffet

Choose

• Vegetable sticks & salsa• Unsalted nuts• Salad & vegetables• Lean turkey & ham slices• Mackerel or smoked salmon pate• Small plates• Mini mince pies• Fruit salad• White wine spritzers• 1 glass of mulled wine

Instead of

• Crisps & creamy dips• Salted nuts• Creamed potatoes & stuffing• Sausage rolls & cocktail sausages• Brussels pate• Super-sized plates• Large mince pies• Christmas cake• Party cocktails• 10 glasses of mulled wine!

Christmas fare – the good

• Turkey• good source of protein, zinc, selenium & B vitamins

• Sprouts• excellent source of fibre, vitamin C & folate, phytochemicals

• Cranberry sauce• cranberries are rich in antioxidants so can help boost immunity

& prevent urinary tract infections

• Mulled wine• A glass of red wine a day is good for the heart, and cinnamon is

beneficial in controlling blood sugar levels

Christmas fare – the bad

• Stuffing• laden with sausage meat & butter• to make healthier, use good quality sausage meat & less butter • have a small portion!

• Mince pies • high in fat, sugar and calories• enjoy a mini mince pie to get your Christmas fix!

• Christmas pudding & cake• loaded with fat, calories and sugar• have small portions and only if you have room for them!

Christmas fare – the ugly

• Brandy butter• avoid at all costs!• have custard made with low-fat milk instead

• Super-sized portions• stop eating when you are comfortably full, not stuffed!

• Mountains of chocolate• try some dark chocolate instead as it contains

antioxidants and less sugar than milk chocolate

Christmas Tipples

119 caloriesDry white wine, 170ml

122 caloriesRed wine, 170ml

208 calories1 Pint of Cider

167 calories1 Pint of lager

210 calories1 Pint of Guinness

95 caloriesBacardi breezer (diet), 275ml

225 caloriesSmirnoff ice (5%), 330ml

65 caloriesSpirits (40%), 1 measure

110 caloriesLight beer (4.2%), 330ml

140 caloriesRegular beer (5%), 330ml

CALORIE CONTENTALCOHOL

Christmas Desserts

1.542Custard, 3 tbsp (made with semi-skimmed milk)

18168Fresh cream, 3 tbsp

10272Trifle, medium serving

8249Christmas cake with icing, medium slice

10203Mince pie, regular size

11.8329Christmas pudding (100g)

Fat (grams)CaloriesAverage serving

Christmas Day for only 1500 calories

Breakfast

• 30g porridge oats made up with 100ml water and 100ml low-fat milk, sprinkled with 10g raisins and 10g almonds

• Cup of herbal or fruit tea

Lunch

• 300g bowl of carrot & ginger soup

• 90g roast turkey (white meat, skin removed)

• 25g slice roast ham• 1 tablespoon mashed potatoes• 1 small roast potato• 1 portion of steamed carrots• 1 portion of steamed parsnip• 1 portion of steamed Brussels

sprouts• 2 tablespoons of chestnut stuffing• 2 tablespoons of gravy

• Small piece of Christmas pudding (60g) with 200ml custard made with low-fat milk

• Cup of peppermint tea (instead of after dinner mints – good for helping digestion)

Evening Time

Tea• 2 slices of brown soda

bread with 2 slices of smoked salmon with lemon wedges

• Served with a salad of mixed salad leaves, cherry tomatoes, cucumber

• Cup of tea with low-fat milk

Snack

• Vegetable sticks (celery, pepper, carrot) with 2 tbsp tzatziki dip

St Stephen’s Day for 1500 calories

Morning

Breakfast• 30g porridge oats made

up with 100ml water and 100ml low-fat milk and sprinkled with 10g sunflower seeds

• Cup of herbal or fruit tea

Snack• Fruit salad with 10

grapes, 1 apple, 1 slice of melon, 2 satsumas and 1 pot low-fat probiotic fruit yogurt

Lunch

• 300g bowl of turkey & vegetable soup

• Sandwich made with 2 slices of wholegrain bread, 28g brie, 1 tablespoon of tomato relish and salad (salad leaves, tomato, cucumber)

• Cup of tea with low-fat milk

Dinner

• 100g baked salmon fillet with 1 small baked potato and steamed broccoli and carrots

• 1 mince pie with 1 tablespoon of reduced-fat crème fraiche

• Cup of tea with low-fat milk

Christmas Cooking Tips

Christmas Cooking Tips

• Use low-fat milk instead of whole milk when cooking bread sauce & custard

• Trim visible fat from around the ham before cooking it

• Use low-fat milk instead of cream or butter for mashed potatoes

Christmas Cooking Tips

• Use either turkey stock or a low fat spread to moisten your stuffing mixture

• Cut potatoes for roasting into large pieces and parboil them first. This reduces the surface area for oil absorption. Go easy on the oil and use extra virgin olive oil for a subtle nutty flavour

Christmas Day Survival!

• Have bowls of unsalted nuts with dried fruit for snacking instead of bottomless tins of foil-wrapped sweets

• Raw veg with dips (hummus, guacamole or salsa) are a good alternative to pastry-based canapés

• Chew your food slowly and thoroughly. Chewing can help prevent bloating, wind and indigestion

Christmas Day Survival!

• Pile your plate with colourful vegetables

• Use garlic and/or fresh or dried herbs for added flavour instead of salt

• Remove the skin from chicken and turkey

• Take some form of exercise each day over the holidays

• Even a 15-20 minute walk before or after your main meal is beneficial. It also helps you to feel refreshed and aids digestion

Christmas Calorie Comparisons

Prawn cocktail

(400 kcal)

2 medium(170g) roast potatoes 

(260 kcal)

1 mini Christmas pudding (350kcal)

What would be a healthier alternative?

Christmas Calorie Comparisons

Mango sorbet and melon salad

(100 kcal)

1 scoop mashed potatoes & extra veg

(70kcal)

2 mini pies & 2 satsumas (240kcal)

Extra Nibbles – Beware!

• 1 mince pie with 1 tablespoon of whipped cream – 354 calories

• 5 Cadbury’s Roses or Heroes – 200 calories

• 2 small glasses of wine (125ml each) – 170 calories

• 1 pint of cider – 207 calories

• 1 pint of lager – 166 calories

• 1 pint of Guinness – 172 calories

• 1 measure of Baileys – 114 calories

• 2 satsumas – 36 calories

• 30g (small handful) mixed nuts & raisins – 144 calories

• 70g slice of iced rich Christmas cake – 245 calories

Stay active!