During the winter months and Christmas celebrations it can be easy to choose foods high in sugar, salt and saturated fats, which tend to lead to feeling sick and bloated. Definitely a less enjoyable aspect of the holidays! The delicious roasts and Christmas feasts around this season can be healthy and tasty without being left feeling uncomfortable. The following describes some tips and knowledge on what beneficial nutrition may already be in roast meals, followed by healthy tips and swaps to potential unhealthy parts of roast meals. Sometimes just omitting a few ingredients can make all the difference to the way your body feels.
Dips
Tip:
When bringing food to a party, try to find a healthier version. This way you know what is in your food and it will help with making better food choices. Skip full fat Dips, and use low-fat or nonfat plain Greek yogurt in all of your recipes this season.
Nutrition:
Greek yoghurt provides calcium essential for building and maintaining our bones and teeth, and vitamin B 12 to maintain healthy nerve cells.
Turkey
Tip:
Before you cook the turkey, prick the skin to allow the fat to drain out. Cook it on a trivet or upturned ovenproof plate so it’s not sitting in the fat.
Swap turkey legs and thighs for turkey breast, light meat has slightly fewer calories than dark meat, so choose breast instead of leg or thigh. And avoid the skin, which will decrease the amount of calories and be lower in fat
Nutrition:
Turkey is a good source of protein, vital to maintain body tissue, development and repair.
Vegetables
Tip:
Swap cauliflower cheese for boiled or steamed vegetables. Using other cooking methods or added sauces, will provide higher amounts of sugars, fats and salts in the meal.
Nutrition:
Vegetables this season, such as Brussel sprouts, are a good source of vitamin A and C, which help to protect cells and keep them healthy. They are also necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs along with helping wound healing. Vegetables also contain fibre, which helps to keep the digestive system healthy. Serve plenty of vegetables, as they are low in calories and fat, and try not to add butter or unhealthy gravy.
Roast potatoes
Tip:
Swap roast potatoes for new potatoes, or even just swap small roast potatoes or parsnips for larger ones as they absorb less fat. Baked potatoes are also a good option as they are just as tasty but much better for you.
Nutrition:
Potatoes are a good source of carbohydrate proving a good source of energy for the body.
Gravy
Tip:
Swap traditional Gravy, for Low-Fat, low salt Gravy
Turkey gravy is a recipe that can you can use to be healthy without losing its taste, use fat-free turkey broth, two tablespoons of flour, and seasonings to taste. This will help with eating healthy, but you should still remember portion control because gravy calories still add up.
Another recipe to make low-fat gravy; pour the turkey juices into a jug and wait for the fat to rise to the surface, then carefully pour or spoon off the fat before using the juices to make gravy.
Nutrition:
Gravy can be high in salt, and too much salt may increase blood pressure.
Stuffing
Tip:
Swap store bought stuffing for homemade stuffing, for a healthy roast meal. Choose a chestnut or fruit-based stuffing instead of sausage meat.
Nutrition:
Fruits are a good source of vitamins and minerals, including folate, vitamin C and potassium. They are also an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent digestion problems. Chestnuts are low in fat and a good source of potassium, which we need for healthy kidneys.