Festive Smart Swaps

The festive season can bring memories of some of our most treasured traditions; sharing a meal of our favourite foods, nostalgic gifts, and valuable time spent together. Many celebrations centre around the dining table, with a delicious spread we look forward to each and every year.

So how can we uphold our traditions while aligning with our changing health goals?

Thankfully, many traditional dishes and foods fit in well with the Mediterranean-style diet and can still have a place at the table! And for those that are outside of usual programme principles, there are some worthy alternatives that can help you stay true to your intentions while joining in the celebrations. You might even create a new favourite that becomes a tradition.

Getting started – working with the Mediterranean-style principles

We begin with protein – the less processed, the better. This means buying meat without marinades or brining, adding homemade stuffing, or making your nut roast from scratch.

When it comes to meat, opt for the leanest cut you can, and avoid getting a lot more than you need – having some leftovers is great, but cooking too much can lead to increasing portion sizes to get through it all, or eating the same roast turkey for a whole week after!

Next, load up on vegetable side dishes. These can often be the most flavourful and comforting part of the meal. Bring as much colour and variety as you can, hot or cold, depending on your season.

Keep the sauces on the side, so everyone can flavour to their preferred taste, and make your own dressings if you can, to avoid hidden sugars and additives.

Lastly, opt for fruit-based desserts. The additional fibre from the fruit will make your gut happy, and fill you up more, resulting in satiety rather than over-indulging.
Include as many festive flavours as you like – spices and herbs can make a huge difference to sweets and mains alike.

We acknowledge there are some foods of great traditional and cultural importance that just cannot be done any other way than as intended. The Fast 800 is not about depriving yourself of these treasured traditions; rather, we encourage you to enjoy them mindfully but sensibly, savouring the moment shared with loved ones. And not feeling guilty about joining in these important moments.

Smart Swaps

Making small swaps can help you stay true to your intentions and commitment to making the best food choices for your health, while joining in the festive cheer.

Ham – while the calories and macronutrients are suitable for a fasting meal plan, the sodium content in ham can be extremely high and outside what we would recommend. Instead, opt for a less processed meat such as a pork or beef roast, turkey roll, or a whole roast chicken.

Potatoes – whether your preference is mashed, baked, gratin, or salad, potatoes are more often than not on the spread. Some lower-calorie and/or lower glycemic index options are sweet potatoes, butternut squash, pumpkin, parsnip, carrots, cauliflower, turnips, swedes, celeriac, and beetroot.

Yorkshire pudding – for many, there will be nothing that can compare to a Yorkshire pudding. Historically, these were created as a cost-effective means of stretching out a meal, made simply with white flour, eggs, and milk. Unfortunately, they are very difficult to convert to a low-carb option, and don’t exactly fit into the Mediterranean-style principles, with processed white flour and often being cooked in seed/vegetable oils. To fill the void of this nostalgic comfort food, you could consider some warm wholemeal or rye sourdough bread rolls, or even freshly cooked savoury-style wholemeal pancakes.

Stuffing – thankfully, there are many variations that can be used for stuffing, and with some simple swaps, can be easily made low-carb or gluten-free (if needed), or simply less processed for those not focusing on calories. Use ingredients such as wholemeal breadcrumbs, whole rolled oats, almond meal, or even cauliflower, along with all your favourite festive herbs and flavours.

Gravy – our recommendation is to always make your own, as packet mixes or store-bought options can contain processed ingredients that are best avoided. It might take a little extra work, but the final product is certainly worth it. Opt for wholemeal flour or cornflour as the thickener, and butter, olive oil, or drippings from your roast meat for cooking in.

Custard and ice cream – many festive desserts come accompanied by another sweet addition like custard or ice cream. For lower sugar options, pair your Christmas pudding or fruit salad with full-fat Greek yoghurt, some whipped pure cream, or even a small dollop of double cream instead.

Easy Inclusions

Below are some ideas for Mediterranean-style foods that fit seamlessly into a festive spread, so you can focus on the abundance of delicious foods you can include, rather than what you might feel is missing.

Grazing board – an amazing dining and conversation starter for any celebration. Include plenty of plant-based dips like hummus and guacamole, and serve with a variety of vegetables, fruit, and nuts, instead of loading up on lots of cheese, bread, and processed meats.

Roast meats – beef, lamb, pork, turkey, chicken, and fish can all make beautiful centrepieces for a Christmas dinner. If it’s summer where you are and you’re looking for a lighter option, BBQing your meat or seafood can be a flavourful and fresh option.

Complex carbs – sides such as root vegetables roasted, mashed, or in a salad, wholemeal or rye sourdough, brown rice, or wholemeal pasta can bring comfort to your meal while boosting the fibre and micro nutrients.

Whole-food homemade desserts – making your desserts rather than getting store-bought means you know exactly what is going in them, and you can adapt them to suit your taste. Use wholemeal flour, buckwheat flour, or almond meal where you can, or in combination, rather than white flour, and sweeten with fruit. Opt for dark chocolate over milk for a higher nutrient boost and less added sugar.

Red wine – if you’re having a celebratory drink, our recommendation is always red wine in moderation and enjoyed mindfully. To reduce consumption, make up some batched drinks to share, such as mulled wine or sangria, depending on your season!

Low sugar mocktails – for those limiting or avoiding alcohol, get creative and explore your mocktail options! Fresh fruit, herbs, spices, sparkling water, kombucha, served hot or cold – there are endless combinations to build your own creations.

However you choose to celebrate, your Christmas festivities can still support your health journey. With some smart swaps and easy adaptations, you can create a spread the whole family will enjoy.

For additional support on your health journey during the festive season, and beyond, get started on The Fast 800 Programme with a 7-day free trial. Discover how easy it can be to lose or maintain a healthy weight, while enjoying celebrations with confidence.