Anita Bean, registered nutritionist, suggests stocking up on some good-for-you seasonal ingredients too. ‘With many of us spending Christmas at home this year, it’s so much easier to control the menu,’ she says. ‘Christmas is a time to enjoy a few treats, of course, but many foods in season at this time of year are incredibly nutritious, so try to stock up on some of these nutrient-packed goodies and you’ll feel much better for it.’
Anita Bean, www.anitabean.co.uk
Anita’s top 7 festive foods for health and wellbeing
Parsnips
A classic Christmas veg, parsnips taste delicious roasted with a drizzle of honey (or maple syrup if vegan) and herbs such as rosemary. Packed with fibre, this root veg is rich in vitamins C and K plus folate, and plenty of important micronutrients. Parsnips are high in antioxidants (including vitamin C) and polyacetylenes, which may prevent oxidative stress and chronic conditions like cancer, diabetes, and heart disease.
Brussels sprouts
Opinion may be divided on these festive brassicas, but if you’re not a fan of soggy sprouts try shredding and stir-frying with some chestnuts or hazelnuts instead. It’s worth finding a way to enjoy them as they’re packed with nutrients and fibre and just four sprouts counts as one of your five a day. They are rich in B vitamins and vitamin K, which help produce healthy red blood cells and contribute to wound healing.
Roast potatoes
The humble spud has fallen out of fashion recently in favour of the lower GI sweet potato. But sweet potatoes are only marginally lower in carbs and calories, while normal spuds have more potassium than bananas, they’re full of fibre and vitamins B6 and C and also powerful antioxidants. They may not count towards your five-a-day, but modest portions (especially with the skins on) are definitely good for you. For Christmas lunch, use olive or rapeseed oil for the healthiest roasties.
Pomegranates
In season now, these vibrant jewel-like seeds don’t just make salads and pilafs look pretty, they’re nutritious too. Rich in vitamins C, K and some B vitamins as well as important minerals, they contain antioxidants punicalagins and punicic acid, and some studies suggest they can have an anti-inflammatory effect. Scatter on roasted vegetables, steamed greens, porridge, yoghurt and trifle.
Clementines
Not just pretty when piled high in a fruit bowl for Christmas, clementines, like all types of orange, are at their sweetest and most delicious at this time of year, plus they’re powerhouses of antioxidant vitamin C, with just one small orange providing 40% of your daily needs. They also contain beta-carotene, a precursor to vitamin A, which promotes healthy cell growth and sugar metabolism. When kids need a healthy snack – these are a great choice.
Nuts
Christmas is a great time to enjoy protein-packed nuts, ideally natural and unsalted. Different nuts have varying nutrient profiles, including healthy fats, antioxidants, vitamins and minerals, so eat a wide variety to get all their benefits. It’s true that nuts are high in fat, but it’s the healthy essential mono-unsaturated kind, so just be mindful about portion sizes. Just four brazil nuts will give you all the selenium you require; almonds are rich in calcium for healthy bones and teeth, and vitamin E for beautiful skin; while heart-healthy pecans provide plant sterols that control cholesterol.
Dried fruit
Although the calorie count of dried fruit is much higher than for fresh, dried fruit in moderation can be good for you, but avoid varieties soaked in fruit juice, or coated in yoghurt and chocolate. High in fibre and a concentrated source of vitamins and minerals, dried fruit such as apricots, cranberries, figs and prunes are definitely better for you than sweets or chocolate, but as they are all high in sugar keep portion sizes small and combine with a high protein food such as plain nuts or plain yoghurt. For children especially, dried fruits are best served with a meal than as a snack to help prevent tooth decay.