No one wants to be a diet Scrooge at Christmas , turning down every mince pie that crosses their path. Yet we all know how easy it is to overdo it
No one wants to be a diet Scrooge at Christmas, turning down every mince pie that crosses their path. Yet we all know how easy it is to overdo it.
A study published in the European Journal of Clinical Nutrition in 2013 found that, on average, people put on 2lb at this time of year.
Volunteers were measured in November and again in January and, as well as an increase in weight, the researchers noted a significant increase in body fat percentage, blood pressure and heart rate.
And while some surveys suggest we put away more than 5,000 calories on Christmas Day, the big day itself is unlikely to be the issue.
‘Christmas Day is just one day, and we should enjoy it in all its glory,’ says consultant dietitian Sian Porter. ‘It’s the grazing for weeks in the build-up that can be the problem.
‘A handful of crisps here, a sausage roll there — it’s going to add up,’ she says.
If you don’t want your party dress or suit to feel a little too snug come New Year’s Eve, she suggests the best strategy is to make sure any Christmas ‘extras’ are included in your normal daily calorie intake — around 2,000 for women and 2,500 for men.
And this is where portion control is key. Dietitians suggest that about 10 per cent of our daily calories should be allotted for snacks — that’s around 200 calories for women and 250 for men.
But who knows what 200 calories worth of Quality Street chocolates or pigs in blankets looks like?
Here, Sian Porter tells JENNIE AGG just how much of your favourite festive snacks you get for your calories . . .
Just two pigs in blankets would use up your snack allowance for the day. If you ate six at a party that’s the calorie equivalent of a main meal
PIGS IN BLANKETS
PORTION: 2
Just two pigs in blankets would use up your snack allowance for the day. If you ate six at a party that’s the calorie equivalent of a main meal. There’s also around 1g of salt in the portion — that’s a sixth of your daily limit in a snack you’d eat in seconds. Using smoked bacon pushes the salt even higher. Processed meat should be eaten rarely, in small amounts, because of the link with bowel cancer risk. If you’re making them, buy the best-quality sausages you can and trim the fat off the bacon.
These pastry cheese straws will see your snack calorie allowance gone in seconds
CHEESE STRAWS
PORTION: 2.5
These pastry cheese straws will see your snack calorie allowance gone in seconds. The combination of high-fat pastry flavoured with cheese means the serving here gives you 5g of saturated fat — a quarter of your daily limit. If you’re making them yourself, use a stronger flavoured cheese, such as parmesan, or add mustard powder so you need less cheese without losing flavour. And don’t eat them with a creamy dip, as this will just pile on more saturated fat. Choose a refreshing salsa instead.
You get quite a lot of smoked salmon for your calories — making this a healthy choice at a buffet
SMOKED SALMON
PORTION: 4 slices the size of your palm
You get quite a lot of smoked salmon for your calories — making this a healthy choice at a buffet. For the serving here, you get 22.4g of protein, just under half your recommended daily intake. You also get plenty of omega-3s — around 40 per cent of your weekly requirement.
The only downside is that it is salty, with 2.6g here — nearly half your daily limit. Watch what it might be served with, such as lots of buttered bread, and avoid rolled-up canapes, which often have creamy, fatty fillings.
Make sure a slice of traditional Christmas fruit cake — with marzipan and white icing — is no bigger than the width and length of two fingers
CHRISTMAS CAKE
PORTION: 1 small slice
Make sure a slice of traditional Christmas fruit cake — with marzipan and white icing — is no bigger than the width and length of two fingers.
As well as the sugar in the dried fruit, there are five teaspoons of added sugar per slice from the icing and marzipan. A plain fruit cake would be healthier (and you could get away with a slightly bigger piece). If you’re making it yourself, ditch the marzipan, saving around 40 calories a piece. Or halve the suggested sugar in the recipe — with icing, marzipan and dried fruit, it shouldn’t affect the taste.
Although ginger is a traditional remedy for indigestion, there’s unlikely to be enough here to help
GINGERBREAD
PORTION: 2 small biscuits
Two iced, tree-shaped gingerbread biscuits, around the thickness of two £1 coins and the length of your index finger, made to a traditional recipe with butter, sugar and golden syrup, will give you about 2 ½ teaspoons of added sugar, more than a third of your daily maximum, as well as 4g of saturated fat.
Making your own with at least half wholemeal flour boosts the fibre, giving 1g for two biscuits (we need 30g a day); leaving them un-iced or simply dusting with icing sugar will cut around 50 calories. Although ginger is a traditional remedy for indigestion, there’s unlikely to be enough here to help.
Surprisingly, you can have six of these oven-baked tempura prawns
TEMPURA PRAWNS
PORTION: 6
Surprisingly, you can have six of these oven-baked tempura prawns. Tempura is lighter than traditional batter, with less saturated fat than pastry — the portion here provides 3.6g.
These, or prawns wrapped in filo pastry (lower in calories and fat than shortcrust or puff), are a better choice than prawn toast which contains nearly double the saturated fat. Remember that dips such as a tablespoon of hoisin sauce could add another 60 calories.
One-and-a-half small stollen slices (just 33g each) provide about 4½ teaspoons of sugar
STOLLEN
PORTION: 1½ slices
One-and-a-half small stollen slices (just 33g each) provide about 4½ teaspoons of sugar. Much of it will be added sugar; the marzipan filling is the main culprit. You do get dried fruit, as each slice is around 18 per cent sultanas. Some stollen is topped with flaked almonds, rich in vitamin E, which protects our cells from damage, though you wouldn’t get a huge amount from this serving.
While no one is suggesting you eat only three-quarters of your pie, this shows how easy it is to clock up 200 calories in a single go
MINCE PIES
PORTION: 3/4 of as regular pie (60g)
While no one is suggesting you eat only three-quarters of your pie, this shows how easy it is to clock up 200 calories in a single go. On average, a shop-bought mince pie with all-butter pastry will have about 260 calories and four teaspoons of sugar. Most of this will be in the dried fruit, and so doesn’t count as added sugar (the daily limit is seven teaspoons).
Dried fruit is also a good source of iron, though sadly there’s not enough in a mince pie to count as one of your five-a-day — you’d need a tablespoon of dried fruit for that. If making your own pies, use a lattice lid or top with a small pastry star to cut around 60 calories.
Just four chocolates will easily use up your snack allowance and provide just over three-quarters of your daily added sugar
QUALITY STREET
PORTION: 4 sweets
Just four chocolates will easily use up your snack allowance and provide just over three-quarters of your daily added sugar. The calories will vary slightly depending on what you choose — the caramel and creamy fillings (such as the orange or strawberry crème) will typically be highest. Chocolates containing whole nuts are probably the best choice, as at least you get some of the nutritional benefits of the nut.
Ideally, stick to just one or two at the end of a meal and don’t keep the tin out on the table — studies show you’ll eat more this way. Out of sight, out of mind.
Clementines are a great source of vitamin C, and they’ll give you some fibre. You need to eat two to count as one of your five-a-day, however
CLEMENTINES
PORTION: 8
You may not want to eat eight clementines in one sitting, but this demonstrates that not all festive food has to be unhealthy — for the same calories, you can have two clementines or one Quality Street chocolate. Clementines are a great source of vitamin C, and they’ll give you some fibre. You need to eat two to count as one of your five-a-day, however.
Nuts are a nutritious snack, but they’re high in calories and just a handful uses up your snack allowance for the day
MIXED NUTS
PORTION: A small handful (30g)
Nuts are a nutritious snack, but they’re high in calories and just a handful uses up your snack allowance for the day.
Ideally, choose unsalted and eat them one by one to make the most of your portion.
A serving of roasted, salted nuts this size would give you about 0.1g salt which isn’t too bad, but check the labels as they can vary. A packet of ready salted crisps has around 0.3g.
Nuts are a great source of vitamins and minerals. Walnuts, a Christmas favourite, are a source of essential fatty acids needed for healthy cholesterol.