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But local healthcare professionals are advising that Christmas doesn't have to be about over indulgence and 'unhealthy' food. Many traditional Christmas treats are healthy foods, low in calories and high in health promoting vitamins and minerals. Smoked salmon, roast turkey, lean ham, and a variety of fruit and vegetables all contribute to our enjoyment of Christmas.
The important thing to remember about Christmas eating is to forget about the “all or nothing’’ approach. Instead, strive to maintain your weight. Have regular meals, and balance party eating by choosing less energy dense foods at other times of the day. If you do treat yourself to the odd high energy food that you can’t resist, have a small portion, eat it slowly, and enjoy every bite.
Projects tackling childhood and adult obesity are underway in Milton Keynes. The dietetics team employed by Milton Keynes Hospital NHS Foundation Trust has recently expanded. Registered Dietitians Katy Gooding and Gillian West have joined Gerald Remy to run health promotion projects that provide information on weight management, exercise and diet.
As with the rest of the England, there is a growing trend towards obesity amongst children: one in six 10-11 years olds in Milton Keynes are now obese. Around 25% of 4-5 year olds and 33% of 10-11 year olds in Milton Keynes are overweight or obese. Results from the 2007 local Milton Keynes Adult Lifestyle Survey (MKALS) revealed that over half of the respondents were overweight.
Health Promotion Dietitian Katy Gooding, who specialises in tackling childhood obesity, said: “Getting children involved with cooking through games and practical exercises is helping to educate them early about healthy eating in a positive way. It’s also important for parents to realise that eating healthily is also more cost effective.”
Gillian West, Health Promotion Dietitian for Milton Keynes Hospital NHS Foundation Trust, added: “Enjoy the culinary pleasures of the festive season. If you are seeking to manage your weight, make your New Year’s Resolution a positive one that you can keep – learn to choose healthier options, go for smaller portions, have 5 portions of fruit and vegetables a day, and include more physical activity”.
Below are some simple tips to help you eat, drink and be healthy:
- For starters try melon or smoked salmon. Salmon is a good source of Omega-3 fatty acids, needed to keep your heart healthy.
- Turkey is low in fat and high in protein so tuck in – but don't eat the skin or you'll add lots more fat and calories.
- Fill up on vegetables. Brussels sprouts, peas and carrots all contain antioxidants - substances which may help protect against heart disease and cancer. And as long as they are not covered in butter or any other fatty spreads they are all low in calories and fat and contribute to the five portions of fruit and vegetables you need every day.
- Christmas pudding is quite low in fat, so to keep it this way; serve with low calorie custard or crème fraiche. You could also prepare a fresh fruit salad and serve with natural yoghurt.
- While a couple of glasses of red wine may be good for your heart, too much won't help you feel at your best and can be damaging to your health. Why not alternate your alcoholic drinks with non-alcoholic ones, or even better, offer to drive and stick to non-alcoholic options all night.
Snacks
With all the tasty snacks around at Christmas it's easy to over-indulge. Just a single mince pie contains about 250 calories! So, if you can, keep tempting treats out of sight and make sure you have healthy options to hand:
- Satsumas are a great source of vitamin C, so keep a large bowl of these and other fruit close by.
- Choose plain popcorn or raw veg and low fat dips.
- Dried fruit makes a tasty snack - dates, figs and apricots are all good choices in small portions.
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