I was recently asked by a magazine what I’ll be eating on Christmas Day. I know some weight loss experts tell their patients that they mustn’t deviate from their diets even for a day. I think that’s crazy. Below is my honest estimate of what I’ll be eating this year. A leisurely breakfast of smoked salmon and scrambled eggs will be a treat.
I love nuts (which are full of nutrients) so I’ve allowed myself a generous portion of my favourites, Brazil, almonds and plain cashews. I also love a mince pie but I’m making myself wait for one until the evening. I can’t get the rest of my family to eat Christmas pudding so I’ve allowed for a treat of apple crumble and custard or chocolate sponge and custard. The key to a successful Christmas Day is to work out what your indulgences are going to be beforehand. I’ll not want any supper after such a massive lunch but I will probably pick at the turkey so I’ve allowed for that – and my mince pie!
As you can see, my total for the day is 2720 kcal. Now my daily calorie requirement is around 2000 calories (excluding physical activity). But with a brisk afternoon walk of around an hour and half I can use another 500 calories, bringing my total for the day to 2500. I still have a small excess of around 250 calories – but I’m not going to worry about that on one day of the year. But remember if I did it on every day of the year, at the end of 2011 I would be carrying 26lbs more fat than I am today!
Smoked salmon (2oz) 80
Scrambled eggs x 2 with milk 300
1 slice wholemeal toast and butter 100
1 glass champagne 90
Mixed nuts (50g) 280
Roast turkey (100g) 170
Roast potatoes (100g) 150
Heaps of carrots/sprouts/red cabbage 75
Homemade stuffing 230
Cranberry sauce 40
1 chipolata 75
2 (120 ml) glasses red wine 160
Apple crumble or chocolate sponge 350
Left over turkey pickings 170
More cranberry sauce 40
Mince pie 230
TOTAL FOR THE DAY 2720
Dr David Ashton
20th December 2010
* Calorie estimates taken from The Calorie Carb and Fat Bible published by www.weightlossresources.co.uk