We think of Christmas as the time of year for gluttony and overindulging. But that doesn't mean that all the festive foods you eat are bad for you. Far from it - tuck in to our guide to seasonal superfoods...

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Your seasonal health guide: staying healthy and happy in the festive season

Scientists at the Norwich Institute of Food Research say Brussels sprouts have such powerful anti-cancer properties that even the occasional meal of sprouts could have significant benefits. They're also an excellent source of folic acid and vitamin C.

Average portion (9 sprouts) = 32 cals/1.2g fat

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Your seasonal health guide: staying healthy and happy in the festive season

'Chestnuts roasting by an open fire/Jack Frost nipping at your nose'... Chestnuts are the only low-fat nut, so chestnut stuffing is lower in calories than traditional sausage-meat types. Home-made is best – simply blitz peeled chestnuts in a blender and add a touch of butter, cinnamon and salt to taste.

Average portion (50g) = 105 cals/1.5g fat

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Your seasonal health guide: staying healthy and happy in the festive season

Red wine is a good source of flavonoid antioxidants, which mop up the destructive free radicals that cause cell damage and lead to disease. All those spices and fruits in the mulled wine also add to its disease-protective power. But don’t get carried away!

1 small glass (125ml) = 85 cals/0g fat

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Your seasonal health guide: staying healthy and happy in the festive season

Christmas pud can be good for you! Most varieties only contain about seven per cent fat, and all the currants and sultanas count as a fruit serving. It has plenty of iron, too. Avoid high-fat brandy butter or cream, though, and choose low-fat custard or crème fraîche instead.

Average portion (100g) = 329 cals/11.8g fat

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Your seasonal health guide: staying healthy and happy in the festive season

Two count as one fruit portion and supply more than a third of the recommended daily allowance (RDA) of vitamin C. They’re also a source of folic acid, which can reduce the risk of heart disease. Clementines are twice as high in vitamin C, but lower in folic acid.

2 small fruits = 29 cals/0g fat

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Your seasonal health guide: staying healthy and happy in the festive season

Anti-ageing foods

Turkey is low in fat and its high protein content blunts your appetite, so it's less likely you'll overindulge in the fattening foods, such as roast potatoes and bacon rolls. But make sure to avoid the fatty skin - just a small sliver on the edge of each slice will add 43 calories and 5.3g fat per average portion.

Large skinless portion (140g) = 232 cals/6.4g fat

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Your seasonal health guide: staying healthy and happy in the festive season

Brazil nuts contain heart-friendly monounsaturated fats that help to reduce cholesterol levels. But what makes them special is their extraordinary selenium content - just four nuts provide over 100% of the RDA. Selenium protects the body from free radicals that can cause heart disease and premature ageing. Studies have shown that people who eat a diet rich in this mineral are less likely to suffer from cancer, compared with those who have a poor intake.

How to eat them: A couple of brazil nuts with a handful of ready-to-eat dried apricots or figs makes the perfect mid-morning snack. You can also coarsely grind 25g nuts and mix with 50g ricotta cheese and a touch of icing sugar to make a spread for toast or bagels. Keep brazil nuts in the fridge or freezer, as they spoil quickly once shelled.

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Your seasonal health guide: staying healthy and happy in the festive season