The Naughty and Nice Holiday Food Round Up

November 25, 2019 in in Food

It’s that time of year, where people are decking the halls and making last ditch attempts to get on the Nice List. It’s a time to eat, drink and be merry, but that shouldn’t derail your healthy lifestyle! With cookies, cakes, chocolates, cheese, gravy, and all the other trimmings, the holidays are stacked with not so good for you food. In fact, the average person puts on a pound during the holidays We’ve rounded up a Naughty and Nice list of seasonal foods to help you stay on track this season.


A good source of protein, vitamin B6 and B12, potassium and zinc as well as being low in saturated fat (without the skin of course). 100g of roast turkey provides over 60% of the recommended daily amount for niacin, a B vitamin necessary for providing energy to the body from the food we eat so go for the turkey breast or other white meat without the skin for a great, lean source of protein.
Brussels sprouts
Love them or hate them, sprouts are a great source of folic acid, potassium, fibre and vitamin C.
A good source of fibre, manganese and folic acid and really delicious when they’re roasted with some honey and nutmeg.
A great source of vitamin C with over 60% of your recommended intake in 100g and the perfect healthy break from mince pies and chocolates.
Packed with a delicious sweet nutty flavour (they go really well with Brussels sprouts) when chestnuts are cooked and peeled they are low in saturated fat and a source of fibre.
Deliciously tangy cranberries are a source of Vitamin C and it’s so easy to make your own, healthy sauce instead of grabbing a sugar packed store bought jar.
When you’re feeling pecking at a party, opt for chilled shrimp, veggies, and fresh fruits for a low-calorie nibble.
Holiday Drinks
Opt for a wine spritzer with sparkling water and a splash of pomegranate or cranberry juice. It will save you calories and packs an anti-oxidant punch.
Dark Chocolate
Solid dark chocolate with at least 70% cocoa is best, but only in small amounts. Choose dark chocolate with heart-healthy nuts.


Turkey Skin
Turkey and chicken skin is loaded with saturated fat and the dark meat has more fat per bite than white meat.
Stuffing is typically loaded with butter and high-fat meats, such as sausage, in fact a single scoop can contain up to 550 calories.
Mashed Potatoes
Mashed potatoes are usually made using lots of milk, butter, and salt meaning that a creamy cup of homemade mashed potatoes can have 237 calories.
Floating around on trays at your office holiday party the canapés and other fancy appetizers are often full of fat. They may be small but they can pack a calorific punch.
Egg Nog
All that alcohol, heavy cream, eggs, and sugar adds up. A single cup of egg nog contains about 340 calories and 16 grams of fat.
Holiday Cocktails
Cocktails can be surprisingly high in calories, packed with sugar. You might not realize how many calories you’re consuming throughout the night so go easy.
Cakes & Cookies
You may find that you crave carbs more during the colder months. Don’t give in by reaching for too many sweets so keep the cakes and cookies to a minimum, or make yourself a healthy alternative!
Milk chocolates are high in fat and low in the nutrients found in purer forms of dark chocolate. Caramel or cream-filled chocolates don’t do anything for your health, either.

Written by Lauren Jacobsen, Nutrition Director

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