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
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