Tips for a Healthier Roast Dinner
Roast dinners are very popular this time of year, particularly with the festive season. It can be easy to forget about making healthy choices as there tends to be lots of social gatherings and events. Here are some tips to help your roast dinner be more healthy, but still tasty.
Opt for lean meat
For example, chicken or turkey - low in fat and high in protein
Avoid basting it in too much butter (high in saturated (unhealthy) fat)
Try to take the skin off and cut off any visible fat
If you usually roast meat with butter or lard, try swapping this for a drizzle of unsaturated (healthy) fat like vegetable or olive oil
If you are vegetarian, you can go for roasted vegetables with added nuts/seeds/pulses/beans for protein
2. Add vegetables
For example, Brussel sprouts, carrots, peas
Avoid coating vegetables in butter, cheese, sauce or salt
If cooking, try offering steamed vegetables without salt, cheese, sauce and butter - there are so many other food options on the table, so it is likely that these extra will not be missed
If boiling vegetables, the water-soluble vitamins, B and C, leach out into the water, so try to use this water elsewhere in your cooking
3. Be mindful of the portion size of roast potatoes
They are usually cooked in extra fat, therefore, calories,
Instead of goose/duck fat/lard, you can use an unsaturated vegetable oil such as sunflower oil or rapeseed oil - use a spray or brush which spreads less fat further
Cut the potatoes into large chunks as less fat is absorbed compared to smaller ones
Season with garlic, rosemary or thyme instead of salt
4. Grill or roast pigs in blankets
Instead of frying
Throw away extra fat
5. Reduce salt in stuffing
Stuffing can be high in salt, so season with festive flavours such as thyme, nutmeg and sage instead
Go for chestnut or fruit-based stuffing instead
Opt for homemade gravy
If buying stock cubes or granules, make sure you check the labels
Try to make gravy using vegetable water if boiling vegetables
If using meat juices, let the fat rise to the top and then skim it off
Remember, this is a time to enjoy yourself. Don’t be too hard on yourself. These are simply suggestions, which can be useful if you are frequently eating out or having larger meals regularly during this festive season. It is possible to enjoy festive foods without overdoing it.
This blog is aimed at adults
This blog is intended for information only
The advice given is generic advice for supporting a healthy diet and lifestyle. For specific medical conditions please seek advice from your GP.
