With Christmas just around the corner, the country’s leading nutrition experts are encouraging Australians to deck the halls and tables with fresh, healthy festive fare.
“The festive season is the perfect time of year to enjoy the wonderful fresh foods our lucky country has to offer,” said Dietitians Association of Australia spokesperson Kate Gudorf.
Recent national reports have shown only 6% of Australians eat enough fruits and vegetables every day, and more than 1.1 billion dollars worth of fruit and vegetables is thrown away each year.
Ms Gudorf is hoping all Australians will “go fresh” this Christmas by swapping manufactured foods that are high in saturated fat, added sugar and salt for fresh fruit and vegetables, wholegrains, lean meat, seafood and dairy foods.
This is how five leading accredited dietitians suggest we “go fresh” this festive season.
1. Go red: I always put a big bowl of cherries in the middle of the table as pre-dinner nibbles. It’s a much healthier choice than chocolate or candy canes and everyone loves them. Melanie McGrice
2. Be a savvy swapper: Swap party pies and spring rolls for sushi or mini gourmet sandwiches, made with lean meat, shredded lettuce, grated carrot and sliced tomato. Clare Collins
3. Go nutty: Have a plate of nuts in their shells (such as almonds, pistachios or walnuts) for family and friends to snack on. The cracking of the nuts helps with portion control too. Catherine Itsiopoulos
4. Fruity flavour: Have a big fruit salad as an option for dessert. It’s a light and refreshing alternative to traditional Christmas pudding. Maria Packard
5. Get inspired: Go to the local farmers markets during the festive season. It makes you appreciate the wonderful produce our country has to offer, and thepeople who produce it. Sonya Stanley
And to help you on the big day, the Dietitians suggest you can make the following easy swaps.
Nibbles: Swap four squares of chocolate for two chocolate-coated strawberries. Save 300KJ and 3.4g fat.
At lunch: Swap one cup of pasta salad made with creamy dressing for a cup ofcoleslaw with fat-free dressing. Save 1,350KJ and 21g fat.
For dessert: Swap a large (100g) piece of Christmas pudding for a small (50g) piecewith half a cup of blueberries. Save 420KJ and 3.5g fat.
Drinks: Swap a regular can of soft drink for a large glass of sparkling water withlemon or lime slices. Save 675KJ and eight teaspoons of sugar.
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