How to keep Christmas calories under control

Christmas comes but once a year. And there's a good reason for that. Any longer period of over-consumption of turkey, chocolate and relatives would bring the nation to a shuddering halt.

Before the big day

Unfortunately for our waistlines, the festive period these days begins around Easter. OK, that's a slight exaggeration. But according to the British Nutrition Foundation, eating just an extra 500 calories a day will result in a gain of five pounds (two kg) in the four-week Christmas period. That's a glass of wine, a sausage roll and a bag of crisps every day for a month.

'Overindulging on Christmas Day and Boxing Day won't necessarily make you put on weight,' says Claire Wiliamson of the British Nutrition Foundation. 'People who are in "energy balance" - who aren't in the process of gaining or losing weight - can get away with overeating for a couple of days as long as they compensate for it. It is the sustained consumption in the run-up to Christmas that makes you put on weight.'

How do the Christmas calories stack up?

Take the average woman's festive feasting on Christmas Day:

Breakfast: Let's be kind and assume restraint over breakfast. One bowl of muesli = 150 calories. But the turkey's still defrosting! Luckily sustenance is at hand: it's present-opening time and to keep those energy levels up, 'Christmas Woman' reaches for a snack in the shape of three mince pies (702 calories altogether), and a couple of handfuls of walnuts (194 calories per handful).

The main event: Roast potatoes, roast turkey, stuffing, bread sauce, roast parsnips, cranberry sauce, gravy, boiled sprouts, boiled carrots, sausage and bacon weigh in at a whopping 956 calories.

And for dessert: Christmas pudding, custard and brandy butter is another 587 calories.

Snacks and drinks: Don't forget these - two glasses of Baileys (around 250 calories), a glass of mulled wine (245 calories) and a handful of chocolates (around 300 calories). Cheese and biscuits later on weigh in at 294 calories.

The grand total? That's 3,872 calories. Ouch. That's almost twice the recommended daily calorie intake for an average woman.

Does overindulgence affect health?

Chances are that any little bit of extra weight you do put on won't cause any permanent damage. A study published in the 'British Medical Journal' found that a 'small, transient gain' over the festive period is unlikely to affect health as long as you're not obese and don't smoke. However, people who are prone to conditions like diabetes, heart disease and high blood pressure should avoid foods high in fat, salt and sugar, even at Christmas.

Have a healthier Christmas

Luckily, there's plenty of ways to ensure that the only plump, red-faced types in your house over the festive season are Mr and Mrs Claus:

● Studies show that the more food on offer, the more calories we consume. When faced with that enormous buffet, choose a couple of dishes rather than piling a plate high.
● Eat before partying. Have a high-energy snack like a bowl of yoghurt or cereal - it'll lower the risk of frantic crisp scoffing just to line your stomach before that half-bottle of Pinot.
● Compensate for those extra calories. Go ahead and indulge an enormous meal in the afternoon but balance that with a light evening meal and a light lunch the next day.
● Don't drink too much. Alternate between booze and soft drinks. If you want to indulge, stick to low-calorie drinks like wine (87 calories per glass) or Champagne (89 calories per glass). Creamy, sweet liqueurs are packed with calories and fat. Alcohol also stimulates the appetite and weakens the resolve - it's all too easy to say yes to that second slice of pudding after your fourth glass of Chardonnay.
● Christmas food doesn't have to be calorie-heavy. Replacing double cream with Greek yoghurt saves around 200 calories. Have turkey without skin - that's where most of the fat ends up - or make bread sauce with skimmed rather than whole milk.
● Don't get started too early. Remaining reasonably well behaved throughout the office party season and the neighbours' get-together, buys you a licence to pig out on the 25th. So eat, drink and be merry - for when New Year comes, we diet.

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