Christmas is a time for celebration, and often this means indulging in festive treats and rich meals. However, there are ways to enjoy the holiday season while still making healthy choices.
Here are 15 Christmas food swaps to try:
The average adult needs about 8,700 kilojoules (kJ) a day to maintain a healthy weight. But it varies quite a bit — some people need more and others less.
Traditional: Roast ham (100g) = approximately 1100 kJ
Swap: Roast turkey (100g) = approximately 800 kJ
Kilojoules Saved: 300 kJ
Additional benefits: Turkey is leaner and lower in saturated fats compared to ham, providing a good source of protein.
Traditional: Mashed potatoes (1 cup) = approximately 800 kJ
Swap: Sweet potato mash (1 cup) = approximately 600 kJ
Kilojoules Saved: 200 kJ
Additional benefits: Sweet potatoes are rich in vitamins and fiber, providing a healthier carbohydrate option.
Traditional: Fruit cake slice = approximately 1200 kJ
Swap: Fresh fruit salad (1 cup) = approximately 300 kJ
Kilojoules Saved: 900 kJ
Additional benefits: Fruit salad provides vitamins, antioxidants, and hydration without the added sugars and fats found in fruit cakes.
Traditional: Eggnog (1 cup) = approximately 1100 kJ
Swap: Light eggnog (1 cup) = approximately 600 kJ
Kilojoules Saved: 500 kJ
Additional benefits: Light eggnog (made with low fat dairy) reduces calorie and fat intake while still providing the festive flavor.
Traditional: Milk chocolate (30g) = approximately 700 kJ
Swap: Dark chocolate-covered fruits (30g) = approximately 500 kJ
Kilojoules Saved: 200 kJ
Additional benefits: Dark chocolate contains less sugar and more antioxidants, providing a more nutritious treat.
Traditional: Bread stuffing (1 cup) = approximately 1000 kJ
Swap: Quinoa stuffing (1 cup) = approximately 600 kJ
Kilojoules Saved: 400 kJ
Additional benefits: Quinoa is a whole grain, high in protein and fiber, providing a nutritious alternative to traditional stuffing.
Traditional: Cranberry sauce (1/4 cup) = approximately 400 kJ
Swap: Fresh cranberry salsa (1/4 cup) = approximately 150 kJ
Kilojoules Saved: 250 kJ
Additional benefits: Cranberry salsa adds a zesty flavor and is lower in added sugars compared to traditional cranberry sauce.
Traditional: Buttered popcorn (1 cup) = approximately 700 kJ
Swap: Air-popped popcorn (1 cup) = approximately 300 kJ
Kilojoules Saved: 400 kJ
Additional benefits: Air-popped popcorn is a whole grain and a lighter, lower-calorie snack.
Traditional: Fried prawns (3 pieces) = approximately 900 kJ
Swap: Grilled prawn skewers (3 pieces) = approximately 500 kJ
Kilojoules Saved: 400 kJ
Additional benefits: Grilled shrimp is lower in saturated fats and retains more of its natural flavors compared to fried shrimp.
Traditional: Sugary soda (1 can) = approximately 600 kJ
Swap: Sparkling water with fruit slices (1 glass) = approximately 20 kJ
Kilojoules Saved: 580 kJ
Additional benefits: Sparkling water with fruit adds refreshing flavor without the added sugars and calories of soda.
Traditional: Apple pie slice = approximately 1200 kJ
Swap: Baked apples with cinnamon (1 cup) = approximately 400 kJ
Kilojoules Saved: 800 kJ
Additional benefits: Baked apples offer natural sweetness with less added sugars compared to pie.
Traditional: Mayo-based coleslaw (1/2 cup) = approximately 600 kJ
Swap: Yogurt-based coleslaw (1/2 cup) = approximately 300 kJ
Kilojoules Saved: 300 kJ
Additional benefits: Yogurt adds a tangy flavor while reducing the overall fat content.
13. Mixed Nuts instead of Candied Nuts:
Traditional: Candied nuts (1/4 cup) = approximately 600 kJ
Swap: Mixed nuts (1/4 cup) = approximately 400 kJ
Kilojoules Saved: 200 kJ
Additional benefits: Mixed nuts provide healthy fats and a satisfying crunch without the added sugars of candied nuts.
Traditional: Chocolate truffle (2 pieces) = approximately 600 kJ
Swap: Dark chocolate-dipped strawberries (2 pieces) = approximately 200 kJ
Kilojoules Saved: 400 kJ
Benefits: Dark chocolate contains less sugar and more antioxidants, and strawberries add vitamins and fiber.
Traditional: Ice cream (1 scoop) = approximately 600 kJ
Swap: Tropical fruit sorbet (1 scoop) = approximately 200 kJ
Kilojoules Saved: 400 kJ
Additional benefits: Sorbet is a lower-calorie option with the refreshing taste of tropical fruits.
Making small swaps like these can add up to big changes in your overall health and well-being. By making healthier choices during the holiday season, you can enjoy the festivities without sacrificing your health goals.