We’re not suggesting you avoid the mince pies and sausage rolls entirely (after all, you should enjoy all the delicious delights the festive season has to offer) but if you try to fill up on these nutritious beauties, you’ll keep your Christmas dinner on the virtuous end of the health scale, says nutritionist Naomi Mead…
1. Brussels sprouts
Not everyone’s Christmas highlight, but we all love a festive tradition, and endurance of these little green horrors needs not be without reward, as Brussels sprouts are packed with good stuff! They fall into the cruciferous category of vegetables, which also includes broccoli and cabbage, and contain a unique composition of antioxidants that confer a host of health benefits including cancer-fighting properties, digestive support and improved cardiovascular health.
Top tip: the smaller the Brussel, the sweeter it is, and the larger it is the more it’s going to taste of cabbage!
2. Clementines
These delicious and festive vitamin C-packed fruits are the ultimate portable handbag snack for helping to ensure you don’t get rundown over Christmas. In fact 100g (that’s one large fruit) contains over 60% of your recommended intake of immune-boosting vitamin C. Have a stockpile of clementines in the fruit bowl as a healthy sweet alternative to endless boxes of chocolates. As another option, toss clementine segments with baby spinach, pomegranate seeds and walnuts with a balsamic dressing for a scrumptious festive salad.
3. Walnuts
Dust off your nutcracker because walnuts are packed with magnesium, a mineral that can become depleted from the body when we are feeling the stress of Christmas. If your body is low in magnesium, you tend to stay tense when under pressure, and more likely to feel irritable and anxious (and not particularly festive!). The physical action of cracking of nuts can also provide great tension release!
4. Cinnamon
This fragrant spice epitomises Christmas, and also has some powerful therapeutic properties. There is mounting research in support of its role in supporting blood sugar control, and helping to conquer sugar cravings. Sprinkle cinnamon on your breakfast in the morning and it may just help you to resist the box of Quality Street during the rounds in the office!
5. Smoked salmon
A rich source of omega-3, an important mood-boosting nutrient that can also help improve our body’s ability to manage stress. It’s also one of the best dietary sources of vitamin D, a nutrient that up to 80% of us are thought to be deficient in during the winter months, and vitally important for keeping our immune system strong over the festive season.
6. Chestnuts
Roasted on an open fire, packed in a stuffing, or simply steamed and sprinkled over your Christmas veggies, these festive favourites possess an array of important nutritional properties. They are lower in calories and fat than other nuts, rich in fibre for digestive support, and a good source of vitamin C, manganese and vitamin B6.
What else is a healthy Christmas food?
Turkey: Is a source of tryptophan (an essential amino acid) and is rich in protein.
Parsnips: This humble veg is packed with fibre, folate and manganese.
Cranberries: Although cranberry sauce often contains a lot of sugar, cranberries themselves are relatively low in sugar and are a source of unique polyphenols called A-type proanthocyanidin.
