How to have a healthy Christmas

Christmas Day tips

• Have bowls of nuts with dried fruit for snacking instead of the bottomless tins of foil-wrapped sweets.
• Raw veg with dips (hummus, guacamole or salsa) are a good alternative to pastry-based canapés.
• Don't drink large volumes of fluid with your meal; this doesn't help to 'wash it down'; it dilutes your digestive secretions thus reducing their effectiveness.
• Remember to chew your food slowly and thoroughly. Chewing is essential for the digestive process and can help prevent bloating, wind and indigestion.
• Chewing thoroughly also reduces the likelihood of overeating as it allows the brain the register when you are full.
• If you want to stockpile your plate, do it with vegetables. Aim for a variety of colours and flavours. Vegetables are a great source of fibre, antioxidants, vitamins and minerals and you would have to eat vast amounts to get fat on them.
• Vegetables can be steamed (a bamboo steamer is approx £10 from Muji) and tossed in extra virgin olive oil or unsalted butter with fresh or dried herbs and sea salt and pepper. Steaming is quick and helps to preserve the nutrients.
• Cut potatoes for roasting into large pieces and parboil them first. This reduces the surface area for oil absorption. Go easy on the oil and use extra virgin olive oil for a subtle nutty flavour.
• Use garlic and/or fresh or dried herbs for added flavour.
• Remove the skin from chicken and turkey, it may taste nice but is one of the fattiest things you can eat.
• Use more vegetable-based stuffing as opposed to sausage meat or breadcrumbs.
• Use low-fat Greek or live bio yoghurt instead of brandy butter or custard in desserts.
• Choose one slice of a regular size mince pie rather than trying to kid yourself by having two or three bite-size ones.
• It may be Christmas and you are taking a break from the office, but don't forget or ignore the need to move. Take some form of exercise each day; even a 15-20 minute walk before or after your main meal is beneficial. It also helps you to feel refreshed, aids digestion and may motivate you to do more than sit there with a tub of toffee-centred specials and a comedy re-run on the TV.

More about The Nutrition Coach

Kate Cook is the founder of The Nutrition Coach. Her book, Whole Health, Inspirational ideas for mind and body well-being, inspires women to take a look at our lifestyles and make small important changes to how we live. She reveals how to:

• Change set routines
• Make a little exercise go along way
• Overcome everyday addictions such as caffeine, tobacco, alcohol and chocolate
• Get friends and family involved
• Think healthy