Eight of the worst Christmas foods and how to make them healthier
Christmas is a time for family, festivity and, of course, delicious food. While we all look forward to the treats that make this time of the year so special, not all Christmas food is created equal with some of the dishes we traditionally associate with the festive season wreaking havoc on health.
From seasonal snacks high in sugar and calories, to desserts laden with bad fats, there are certain festive favourites that top the naughty list. Though you don't have to ban them from your plate altogether, being aware of their hidden drawbacks could help you think twice before reaching for that second (or third) helping.
Thankfully, some simple switches in your cooking methods and food choices can help make some of the most iconic Christmas treats that bit healthier.
Roast potatoes
Who doesn't love a crispy roast potato for Christmas dinner, but the traditional tatties are often cooked in beef dripping or duck or goose fat all of which are high in saturated fats. "For a healthier alternative, opt for olive or avocado oil as a source of monounsaturated fats," advises nutritionist, Jenna Hope. "Monounsaturated fats are important for supporting heart and brain health."
Cheese board
No Christmas would be complete without a cheese board. But, whilst cheese can be a great source of protein and calcium, it can also be high in calories and saturated fats. Hope suggests using fresh fruit and crudités to fill up most of the board so the amount of cheese consumed is limited.
Cranberry sauce
It may be a classic accompaniment to turkey, but cranberry sauce is very high in sugar. While you don't need to forgo a dollop altogether, Hope suggests avoiding keeping condiments such as cranberry sauce on the table as this can encourage overconsumption. "Add one small serving to your plate and return the sauce to the fridge," she advises.
Mince pies
In most UK households, mince pies are a Christmas essential. However, as the British Heart Foundation (BHF) points out the festive treat is not only high in sugar, but also high in saturated fats because of the pastry case, as well as the suet and sugar in the mincemeat filling.
Hope advises being aware of consumption and portion size. "Where possible try to buy mini mince pies rather than the full size ones. This allows you to enjoy them without consuming too much sugar," she advises.
You could also swap shop-bought versions for healthier, homemade ones. The BHF suggests using a low-fat pastry, such as filo, and leaving your mince pie uncovered or partially uncovered with just a small star of pastry.
Christmas pudding
Traditional Christmas pudding is often overloaded with refined sugars, including white sugar and syrups, which can cause blood sugar spikes and crashes. Many shop-bought versions also contain artificial preservatives and ultra-processed ingredients to extend shelf life. To make it healthier, clinicial nutritionist Bex Prade suggests using dried fruits like figs, apricots, and dates for natural sweetness instead of refined sugar, and soak them in orange juice or a splash of brandy for flavour.
"Add a handful of ground almonds or chopped nuts for healthy fats and protein, and serve with a dollop of crème fraîche, Greek yoghurt, or kefir for a lighter, gut-friendly alternative to heavy cream," she adds.
Yule Log
The sponge in shop-bought or traditional Yule logs often relies on refined white flour, which is low in nutrients and spikes blood sugar quickly. Buttercream icing is typically loaded with refined sugar and heavily processed fats, which can contribute to inflammation.
"Use ground almonds for a nutrient-dense sponge that’s naturally gluten-free and higher in fibre," suggests Prade. "Sweeten the sponge with a little honey or coconut sugar instead of refined sugar. Replace buttercream icing with whipped Greek yoghurt, coconut cream, or mascarpone mixed with a touch of dark chocolate and vanilla. Opt for a high-quality 70-85% dark chocolate for the coating, it’s rich in antioxidants and has less sugar."
Sticky toffee pudding
Sticky toffee pudding is a common alternative for those who aren't keen on Christmas pudding, but is typically very high in sugar. "Making it at home, however, can help to ensure you're using wholesome ingredients and natural sources of sugar," advises Hope. "Opting for more dates and less refined sugar will increase the fibre in the dish and lower the sugar."
Additionally, a home-made version allows you to be more in control of the amount of sauce you're pouring over your serving. "Be mindful to drizzle over a small amount rather than drown the whole pudding in sauce," Hope continues.
Trifle
According to Prade, shop-bought sponges are ultra-processed and made with refined white flour, sugar, and preservatives. "Pre-made jellies often contain artificial colours, sweeteners, and flavourings, which provide no nutritional benefit and may negatively affect metabolism and gut health," she continues. "Custards are typically high in sugar and made with thickeners or artificial additives rather than real ingredients, while the cream topping can be laden with added sugars, contributing to energy crashes and inflammation."
Prade suggests replacing shop-bought sponge with a homemade version using almond flour, eggs, and a small amount of maple syrup or honey. "Make your own jelly using pure fruit juice and a natural setting agent like gelatin or agar-agar to avoid artificial sweeteners and colours." She also suggests swapping traditional custard for a homemade version made with egg yolks, whole milk, and a little honey. "Layer with fresh berries or homemade compote for fibre and natural sweetness."
Read more about Christmas food:
Five ways to turn your Brussels sprouts into showstoppers this Christmas (Yahoo Life UK, 5-min read)
Six ways to save energy while cooking Christmas dinner (Yahoo Life UK, 5-min read)
Christmas food shop takes nearly two hours and three trips to the supermarket (SWNS, 1-min read)
