Christmas – it’s a time of giving. And mindless consuming, too.
We’re not just talking about all of those presents you bought for yourself while searching for last-minute gifts. We’re referring to the turkey, roast beef and sweet treats galore that you ingest from the table spreads of every Christmas party you attend.
Yes, overeating happens when you’re distracted by good conversation and the company of your loved ones. And it can lead you to consume five or six times more calories than you usually do, if you’re not careful.
The season of feasting presents a true test of self-control, but you can still enjoy your dinners, as long as you’re mindful of the amount of calories you consume, says Toh Yun Xuan, a freelance nutritionist at Fullerton Health. Before you dig in, have a look at the calorie count of these popular Christmas foods, and take stock of your eating plan.
While the differences in calorie content between items may not be huge, they can add up when you have more than one serving.
Yun Xuan says you should go ahead and pick the food you enjoy most, but have it in moderation. Don’t overindulge in processed meats, as they have high sodium levels which can raise your blood pressure and increase your risk of stroke.
“Reduce the number of calories you consume by removing the skin and fats of meat and poultry. Stick to leaner cuts like breast, round and loin,” she suggests.
And eat slowly. It takes about 20 minutes for your brain to register that you’re full, so take the time to chew your food and listen to your body.
Roast Turkey Breast Meat | 90g | 122 kcal |
Roast Turkey Thigh Meat | 90g | 141 kcal |
Turkey Stuffing | 100g | 128 kcal |
Cranberry Sauce | 1 tbsp or 15ml | 23 kcal |
Leg of Lamb | 2 slices (90g) | 286 kcal |
Roast Beef | 2 slices (90g) | 130 kcal |
Honey Baked Ham | 1 slice (29g) | 34 kcal |
Turkey Ham | 1 slice (29g) | 37 kcal |
Picnic Ham | 1 slice (29g) | 28 kcal |
One insidious way calories sneak into your body is through toppings, dressings and dips. Yun Xuan says: “Put your sauces and dressings by the side so you can monitor how much you’re adding to your food. For example, having a plain baked potato saves you 254kcal as compared to one that has sour cream and butter added on top.”
Mashed Potato | 1 serving (100g) | 113 kcal |
Coleslaw | 100g | 140 kcal |
Baked Potato | 1 whole (202g) | 220 kcal |
Baked Potato with Sour Cream and Butter | 1 whole | 474 kcal |
Honey Baked Ham | 1 slice (29g) | 34 kcal |
Half a slice of log cake is enough to satisfy your sweet tooth. Plus, it cuts the damage your diet takes from desserts down to 299kcal.
Another useful suggestion from Yun Xuan: “Use smaller serving plates. You’ll end up serving a smaller portion while giving the illusion that the plate is filled.” This tricks your brain into thinking that you’ve had your fill of sugar.
Logcake | 1 slice (150g) | 598 kcal |
Stollen | 1 slice (80g) | 310 kcal |
Fruit Cake | 1 slice (50g) | 162 kcal |
Christmas pudding with Sauce | 1 slice (100g) | 352 kcal |
Apple Crumble | 1 slice (146g) | 354 kcal |
Mince Pie | 1 pie (150g) | 390 kcal |
Panettone | 1 slice (100g) | 394 kcal |
Gingerbread Man | 1 piece (40g) | 178 kcal |
Sugar Cookies | 3 pieces (112g) | 520kcal |
Nothing is harder to keep track of during the festive season than drinks. “One cup of your favourite soft drink contains roughly 16g of sugar. That’s at least 64kcal,” warns Yun Xuan.
She also reminds us that alcohol contains lots of calories. In fact, each gram of alcohol contains 3kcal more than a gram of sugar. So stick to one or two servings of sweetened or alcoholic beverages, or just stick to plain water.
Champagne | 1 glass (120ml) | 97 kcal |
Red Wine | 1 unit (175ml) | 120 kcal |
White Wine | 1 unit (175ml) | 120 kcal |
Beer | 1 can (330ml) | 215 kcal |
Fruit Punch | 1 glass (250ml) | 125 kcal |
Whisky | 1 nip (35ml) | 64 kcal |
Eggnog | 1 glass (250ml) | 220 kcal |