{"id":358372,"date":"2025-12-20T20:56:09","date_gmt":"2025-12-20T20:56:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/358372\/"},"modified":"2025-12-20T20:56:09","modified_gmt":"2025-12-20T20:56:09","slug":"what-the-nutritionists-eat-over-christmas","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/358372\/","title":{"rendered":"What the nutritionists eat over Christmas"},"content":{"rendered":"

There\u2019s nothing wrong with overindulging on food and wine over Christmas. But if you\u2019d like to maintain some balance over the next couple of weeks, there are ways to mitigate the excess. From stomach-lining snacks to the party-food ingredients that can boost your immunity, here\u2019s how six nutritionists navigate the festive period. <\/p>\n

1. Look for sources of fibre <\/p>\n

The nutritionist Emily English, author of Live to Eat: The Food You Crave, the Nutrition You Need, gets her fill of fibre-rich, colourful veggies. \u201cBrussels sprouts and red cabbage are rich in antioxidants and glucosinolates, which support hormone and liver health,\u201d she says. She suggests shredding sprouts to make a coleslaw. <\/p>\n

In terms of the canap\u00e9 tray, \u201cpopular dishes such as smoked salmon blinis and mackerel p\u00e2t\u00e9 contain omega 3, which can help to prevent heart disease\u201d. <\/p>\n

Bah humbug <\/p>\n

\u201cDon\u2019t \u2018save calories for drinking\u2019 \u2014 you\u2019ll just get a worse hangover.\u201d And remember, \u201chealth is the accumulation of your habits over the whole year, not what happens in a single week\u201d. <\/p>\n

\u2022 The snacks I will (and won\u2019t) feed my kids, by Britain\u2019s top nutritionist<\/a><\/p>\n

2. Pass the nut bowl <\/p>\n

\u201cFood is part of the celebration, and stressing about every mince pie misses the point,\u201d says Rob Hobson, a nutritionist and author of The Low Appetite Cookbook. He recommends including a few proper meals among the grazing and making sure there\u2019s always some greenery on your plate. <\/p>\n

Hobson also makes a beeline for prawn or shrimp cocktail. \u201cShellfish are rich in selenium and iodine, which are important for immunity and energy metabolism. You can make it even healthier by reducing the dressing or using yoghurt instead of mayonnaise.\u201d And don\u2019t skip the nut bowl. \u201cThey not only fill you up for longer but they also support heart health due to their healthy fats and polyphenols.\u201d Just don\u2019t eat too many of the salty ones.<\/p>\n

Bah humbug <\/p>\n

\u201cPastry-based canap\u00e9s such as vol-au-vents, mini pies and sausage rolls tend to be high in saturated fat and low in fibre, and are very easy to mindlessly eat before a meal.\u201d<\/p>\n

\"NINTCHDBPICT001044275514\"3. Nourishing nibbles<\/p>\n

\u201cInstead of trying to be \u2018good\u2019, I focus on choosing which indulgences are worth it,\u201d says Manisha Morgan, a nutritionist and personal trainer. \u201cA few festive nibbles that have some real nutritional benefits include stuffed mushrooms \u2014 high in fibre and antioxidants \u2014 and cheese with grapes or figs, which gives you calcium and antioxidants. Roast potatoes are high in potassium and fibre.\u201d <\/p>\n

To drink, Morgan has spiced chai or hot water with cinnamon, turmeric (both are anti-inflammatory) and ginger (which can help to settle your stomach after rich food). <\/p>\n

Bah humbug <\/p>\n

\u201cWhen it comes to mini sausages wrapped in bacon, enjoy one or two but not the whole tray as they are high in saturated fat and salt.\u201d <\/p>\n

\u2022 The 10 ultra-processed picnic foods nutritionists avoid<\/a><\/p>\n

4. Steady on the cheese<\/p>\n

It can be easy to overdo it with toppings and sauces. \u201cIf you are adding cheese to a dish, go for a stronger flavour so you can use less,\u201d says the dietician Tai Ibitoye. \u201cAnd consider lower-fat varieties such as goat\u2019s cheese or edam.\u201d Avoid cheese-heavy bites such as baked camembert or deep-fried halloumi, which are delicious, but high in fat. <\/p>\n

Bah humbug <\/p>\n

\u201cAvoid crisps and salted nuts before drinking, as they can make you thirstier and may lead to drinking more alcohol than intended.\u201d<\/p>\n

\"NINTCHDBPICT001044275520\"5. Get a healthy meal in early <\/p>\n

\u201cIf I know that later on I\u2019ll be having a large meal or several courses, I focus on balanced, nutrient-dense meals earlier in the day to stay energised,\u201d says Dr Hazel Wallace, author of The Food Medic for Life. She recommends scrambled eggs on wholegrain toast with avocado, or a soup made with leftover turkey and root vegetables. And don\u2019t forget the fruit bowl. \u201cSeasonal fruits such as apples, pears, figs and cranberries add natural sweetness and antioxidants.\u201d <\/p>\n

Bah humbug <\/p>\n

\u201cAvoid skipping meals to \u2018save calories\u2019 for later in the day as this often backfires and can lead to overeating for many people.\u201d<\/p>\n

\u2022 Seven UPFs the nutritionists say are actually good for you<\/a><\/p>\n

6. Just add garlic <\/p>\n

Rhiannon Lambert, a nutritionist and author of The Fibre Formula, suggests adding garlic to dishes wherever possible. \u201cNot only does it add flavour but it naturally contains compounds that can support our immune function,\u201d she says. She also makes roasted parsnips with a sprinkle of parmesan, which provides fibre, vitamin C and calcium. As a treat Lambert suggests eating poached pears with dark chocolate and roasted nuts \u2014 \u201ca delicious yet nourishing dessert\u201d. <\/p>\n

Her tip for drinking is to try alternating alcoholic and non-alcoholic drinks. \u201cAnd start the evening hydrated after a meal that balances protein, fibre and healthy fats \u2014 it will slow down the rate of alcohol absorption and might prevent blood sugar spikes and crashes.\u201d <\/p>\n

Bah humbug <\/p>\n

\u201cAvoid white chocolate. It\u2019s not only higher in sugar but unlike dark chocolate it doesn\u2019t contain cocoa solids, which means it lacks the beneficial antioxidants and flavonoids linked to heart and brain health.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"There\u2019s nothing wrong with overindulging on food and wine over Christmas. But if you\u2019d like to maintain some…\n","protected":false},"author":2,"featured_media":358373,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[49,48,84,395],"class_list":{"0":"post-358372","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-ca","9":"tag-canada","10":"tag-health","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/358372","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=358372"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/358372\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/358373"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=358372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=358372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=358372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}