A cheeky biscuit here and an extra roastie there might not seem much of an over-indulgence, but when it comes to treats, all those calories add up.
The average Briton will reportedly eat nearly 6,000 calories on Christmas Day - the equivalent of 21 Mars bars, 12 Big Macs or 38 slices of Pizza Hut's 'Supreme' pizza.
Joe Hanney, of Leicester-based U Fit Studio, who is fitness trainer to Miss Leicester and judge in the Miss GB Bikini Body, has come up with some healthier alternatives to foods traditionally eaten on Christmas Day that are very high in fat and calories.
Joe said: "There is no reason we cannot indulge now and then, one meal or one day of eating foods that aren't the best for you in terms of nutrition will not make you unhealthy in the same way that one day of eating foods high in nutritional value will not make you healthy. However there are some great alternatives to foods traditionally high in saturated fats and unnecessary sugars."
If you want to save some calories on Thursday while still tucking in, here is what Joe recommends:
Traditional Favourite:
Potatoes roasted in goose fat
Healthier alternative:
Sweet potato with a glazing of coconut oil
Benefit:
The health benefits of coconut oil include hair care, skin care, stress relief, cholesterol level maintenance, weight loss, boosted immune system, proper digestion and regulated metabolism. It also provides relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV, and cancer, while helping to improve dental quality and bone strength.
Traditional Favourite:
Gravy made with animal juices
Healthier alternative:
Use chicken or vegetable stock instead of animal fats and add spices such as rosemary, cinnamon and sage for taste and millet flour to thicken.
Benefit:
Avoid high cholesterol and calories from animal fat
Traditional Favourite:
Christmas pudding with custard
Healthier alternative:
Use dates instead of sugar for sweetness and almond. I use this recipe by The Healthy Chef which is absolutely fantastic, and gluten free.
Ingredients:
225g fresh pitted dates – approx 10 – 15 dates depending on their size zest from 1 orange 250g organic dried apricots, chopped
150 g (1 ½ cups) almond meal / ground almonds
1 teaspoon vanilla bean paste or extract
1 tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground ginger
80 g white chocolate 90% cocoa or more), melted for decoration – optional (please see other great topping ideas below)
Method:
Combine dates, orange zest, apricots, vanilla, ground almonds, cinnamon, nutmeg and ginger in a food processor.
Process until mixture is combined and looks like fine crumbs.
Spoon mixture into a large bowl and add 1 – 2 tablespoons orange juice then mix again. Your pudding mix should come together in the hands when lightly squeezed.
Divide puddings into 6 small puddings. The best way to do this is to line the base of your desired mould with glad wrap and press the pudding mixture into it firmly.
Invert the pudding and remove the glad wrap. Repeat until all the puddings are formed.
Melt white chocolate in a small bowl that is set over a simmering pot of water.
Spoon a little white chocolate over the tops of the puddings if using and garnish. You can use goji berries, fresh cherries or anything you fancy. Alternatively omit the topping if you wish.
Arrange onto a serving plate and set aside until needed.
Benefits:
The ingredients used are natural. I always say that if you have to read a list of ingredients in a food item and you don't recognise them immediately, your body won't have a clue what they are either and will have a hard time breaking them down and making good use of them.
Traditional Favourite:
Panettone
Healthier alternative:
Use coconut flour instead of white flour.
Benefits:
Coconut flour is rich in protein, fiber and good fats. Because of the high fiber content (5 g per tablespoon compared to the 2 g in white
flour) it doesn't spike blood sugar levels. This makes it a great alternative for diabetics and those who eating gluten-free.
Coconut flour is also a great source of lauric acid, a saturated fat which supports the immune system and the thyroid and promotes good skin health.
Bear in mind that you cannot substitute coconut flour for white flours at a ratio of 1:1. As a rule you need to substitute 1/4 of coconut flour for 1 cup white flour. Also, because coconut flour is very absorbent for every one cup of coconut flour you will need to use six eggs and one cup liquid such as milk.
Traditional favourite:
Gingerbread house with icing
Healthier alternative:
Gingerbread made with coconut flour and honey instead of white flour and sugar and replace sweets as decorations with dried fruits.
Benefits:
Honey is unrefined and sweeter than sugar so you will need less honey to get the sweetness you would reach with a lot more sugar. Honey does contain some B vitamins and minerals but not a significant amount.
However while white sugar is 100 per cent sucrose, honey is 75 per cent sugars and 25 per cent water, protein, fat and fibre, making it harder for the body to break down, meaning more calories are used up in the process of its digestion, meaning less of the calories you have consumed will be stored as fat.
With the dried fruit check there are no added sugars or sweeteners.
Joe added: "Nutrition and eating healthily does not mean cutting out foods or depriving yourself of foods, simply making small adjustments to the foods you enjoy. There is no reason why people cannot eat what they enjoy and be healthy and happy with the way they look – the two are not mutually exclusive."
Traditional Favourite:
Potatoes roasted in goose fat
Healthier alternative:
Sweet potato with a glazing of coconut oil
Benefit:
The health benefits of coconut oil include hair care, skin care, stress relief, cholesterol level maintenance, weight loss, boosted immune system, proper digestion and regulated metabolism. It also provides relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV, and cancer, while helping to improve dental quality and bone strength.
Traditional Favourite:
Gravy made with animal juices
Healthier alternative:
Use chicken or vegetable stock instead of animal fats and add spices such as rosemary, cinnamon and sage for taste and millet flour to thicken.
Benefit:
Avoid high cholesterol and calories from animal fat
Traditional Favourite:
Christmas pudding with custard
Healthier alternative:
Use dates instead of sugar for sweetness and almond. I use this recipe by The Healthy Chef which is absolutely fantastic, and gluten free.
Ingredients:
225g fresh pitted dates – approx 10 – 15 dates depending on their size zest from 1 orange 250g organic dried apricots, chopped
150 g (1 ½ cups) almond meal / ground almonds
1 teaspoon vanilla bean paste or extract
1 tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground ginger
80 g white chocolate 90% cocoa or more), melted for decoration – optional (please see other great topping ideas below)
Method:
Combine dates, orange zest, apricots, vanilla, ground almonds, cinnamon, nutmeg and ginger in a food processor.
Process until mixture is combined and looks like fine crumbs.
Spoon mixture into a large bowl and add 1 – 2 tablespoons orange juice then mix again. Your pudding mix should come together in the hands when lightly squeezed.
Divide puddings into 6 small puddings. The best way to do this is to line the base of your desired mould with glad wrap and press the pudding mixture into it firmly.
Invert the pudding and remove the glad wrap. Repeat until all the puddings are formed.
Melt white chocolate in a small bowl that is set over a simmering pot of water.
Spoon a little white chocolate over the tops of the puddings if using and garnish. You can use goji berries, fresh cherries or anything you fancy. Alternatively omit the topping if you wish.
Arrange onto a serving plate and set aside until needed.
Benefits:
The ingredients used are natural. I always say that if you have to read a list of ingredients in a food item and you don't recognise them immediately, your body won't have a clue what they are either and will have a hard time breaking them down and making good use of them.
Traditional Favourite:
Panettone
Healthier alternative:
Use coconut flour instead of white flour.
Benefits:
Coconut flour is rich in protein, fiber and good fats. Because of the high fiber content (5 g per tablespoon compared to the 2 g in white
flour) it doesn't spike blood sugar levels. This makes it a great alternative for diabetics and those who eating gluten-free.
Coconut flour is also a great source of lauric acid, a saturated fat which supports the immune system and the thyroid and promotes good skin health.
Bear in mind that you cannot substitute coconut flour for white flours at a ratio of 1:1. As a rule you need to substitute 1/4 of coconut flour for 1 cup white flour. Also, because coconut flour is very absorbent for every one cup of coconut flour you will need to use six eggs and one cup liquid such as milk.
Traditional favourite:
Gingerbread house with icing
Healthier alternative:
Gingerbread made with coconut flour and honey instead of white flour and sugar and replace sweets as decorations with dried fruits.
Benefits:
Honey is unrefined and sweeter than sugar so you will need less honey to get the sweetness you would reach with a lot more sugar. Honey does contain some B vitamins and minerals but not a significant amount.
However while white sugar is 100 per cent sucrose, honey is 75 per cent sugars and 25 per cent water, protein, fat and fibre, making it harder for the body to break down, meaning more calories are used up in the process of its digestion, meaning less of the calories you have consumed will be stored as fat.
With the dried fruit check there are no added sugars or sweeteners.
Joe added: "Nutrition and eating healthily does not mean cutting out foods or depriving yourself of foods, simply making small adjustments to the foods you enjoy. There is no reason why people cannot eat what they enjoy and be healthy and happy with the way they look – the two are not mutually exclusive."
![Food swaps that could save you loads of calories on Christmas Day, by Leicester fitness expert Joe Hanney Food swaps that could save you loads of calories on Christmas Day, by Leicester fitness expert Joe Hanney]()