Festive food swaps

Swap... handful of salted peanuts: 192 cals, 15.6g fat
For... handful of crisps: 53 cals, 3.3g fat
Save... 139 cals, 12.3g fat
Why? A handful of nuts weighs about three times more than a handful of crisps – and contains at least three times the calories!

Swap... prawn cocktail vol-au-vent: 160 cals, 12.6g fat
For... mini Thai fishcake: 50 cals, 1.3g fat
Save... 110 cals, 11.3g fat
Why? You won’t miss out on the delicious seafood but you will lose the calorie-laden pastry and cocktail sauce.

Swap... mini veggie samosa: 65 cals, 3.1g fat
For... mini falafel: 44 cals, 2.5g fat
Save... 21 cals, 0.6g fat
Why? Falafel is made without fat-laden pastry and is higher in fibre, so better for curbing your appetite.

Swap... 10 tortilla chips: 120 cals, 3g fat
For... 10 vegetable crudités: 16 cals, 0.2g fat
Save... 104 cals, 2.8g fat
Why? Veggies are fat-free and packed with vitamins, fibre and antioxidants compared with tortillas, which contain little other than fat and salt.

Swap... cheese straw: 50 cals, 2.6g fat
For... breadstick: 21 cals, 0.4g fat
Save... 29 cals, 2.2g fat
Why? They take the same amount of time to eat, but foregoing the cheese means breadsticks are a healthier option.

Swap... 1tbsp hummus: 40 cals, 3.3g fat
For... 1tbsp salsa: 5 cals, 0g fat
Save... 35 cals, 3.3g fat
Why? Hummus contains lots of oil, while salsa is fat-free. Plus tomatoes in salsa have lycopene, an antioxidant that keeps the heart healthy.

Swap... chicken goujon: 57 cals, 3.1g fat
For... chicken satay skewer: 18 cals, 0.4g fat
Save... 39 cals, 2.7g fat
Why? Chicken is packed with protein, but skipping the breadcrumb coating will save calories.

Swap... slice of Quiche Lorraine: 131 cals, 8.8g fat
For... slice of ham and pineapple pizza: 82 cals, 2.8g fat
Save... 49 cals, 6g fat
Why? The pizza base is lower in fat than the quiche pastry case – and there’s no egg and cream filling.

Swap... glass of wine: 165 cals, 0g fat
For... glass of prosecco: 100 cals, 0g fat
Save... 65 cals, 0g fat
Why? You’re more likely to savour rather than guzzle a glass of bubbly.

Swap... mince pie: 235 cals, 11.2g fat
For... mini mince tart: 107 cals, 3.9g fat
Save... 128 cals, 7.3g fat
Why? All the lovely, fruity taste without the waist-expanding pastry topping.

Swap... Belgian chocolate: 65 cals, 3.5g fat
For... dried date: 33 cals, 0g fat
Save... 32 cals, 3.5g fat
Why? Dates are packed with fibre, count towards your five-a-day and will satisfy a sweet tooth.

Swap... glass of Baileys: 82 cals, 3g fat
For... shot of brandy: 50 cals, 0g fat
Save... 32 cals, 3g fat
Why? Spirits are fat-free, unlike cream liqueurs.

How to keep the weight off

Browse the buffet
Rather than wading in with your plate, take your time to see what is on offer before helping yourself.

Choose a smaller plate
Portion size is very important when it comes to controlling your weight. Choosing a smaller plate will help trick your mind into thinking you’re eating more than you are.

Leave food on your plate
Only eat as much as you want – don’t try and clear your plate if you’re already full.

Chew your food more
This can help you feel fuller sooner so you eat less.

Don’t sit facing the buffet
Scientists have found only 27 per cent of slim people chose a seat facing the buffet table compared with 42 per cent of overweight guests.

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