5 ways to upgrade your Christmas lunch

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Christmas is a time to feast and celebrate. Healthy Food Guide shows you how to upgrade your Christmas lunch for a healthier, yet delicious festive experience.

We all love to indulge during Christmas – after all, it’s that special day when we gather with family and friends – but some small tweaks mean you can still enjoy delicious flavours while reducing the energy, saturated fat and sodium too.

+ SALMON

Salmon, as a lean protein source, boasts an abundance of heart-healthy omega-3 fatty acids, promoting cardiovascular health by reducing inflammation.

Swap: ham for roasted salmon. Salmon, with its lower sodium content compared to ham, contributes to maintaining a healthy blood pressure, making it an excellent choice for cardiovascular health.

+ MORE NUTS AND SEEDS

Nuts and seeds not only enhance the texture and taste of roasted dishes and salads, but also contribute plant-based protein, fibre and beneficial fats, boosting the overall nutritional value of the meal. What’s more, research has shown that regular nut consumption does not lead to unwanted weight gain.

Add: macadamias to your salmon and pumpkin seeds to your salad.

+ EAT YOUR GREENS

Incorporating green vegetables and salads into your Christmas lunch not only adds a burst of vibrant colours, but also enriches your meal with essential nutrients such as antioxidants and dietary fibre. Their high-water content can aid in appetite and portion control, making it easier to savour the more indulgent dishes in moderation.

Add: green beans and a salad with some heart-healthy avocado.

+ SWEET POTATO

Compared with regular white potatoes, sweet potatoes have more vitamins A and C, more fibre and a lower Glycaemic Index – making them a better option for people with diabetes who need to keep an eye on their glucose levels.

Swap: your side of roasted white potatoes for roasted sweet potatoes instead.

+ FRESH FRUIT

Fresh fruit provides essential vitamins, fibre and antioxidants, supporting immune function and digestive health. Yoghurt, rich in probiotics and protein, promotes gut health.

Swap: pavlova with cream for poached pears and yoghurt for dessert. This swap reduces excessive sugar and saturated fat consumption, helping prevent post-meal energy crashes.

Classic Christmas lunch

Glazed ham, roasted turkey, cranberry sauce, roasted potatoes, carrots, onions, gravy, coleslaw and pavlova

Per serve: 5751kJ (1369cal), 54g protein, 57g fat, 17g sat fat, 159g carbs, 125g sugars, 12g fibre, 1972mg sodium, 479mg calcium, 4.3mg iron.

Upgraded Christmas lunch

Roasted salmon with crushed macadamias; roasted turkey with cranberry sauce, roasted sweet potato, carrots, green beans and green salad with avocado and pumpkin seeds; poached pears and yoghurt

Per serve: 4951kJ (1112cal), 62g protein, 64g fat, 14g sat fat, 82g carbs, 69g sugars, 15g fibre, 361mg sodium, 246mg calcium, 4.8mg iron