Good-for-you seasonal FEASTING

The foods (and drinks) you should be turning over the festive period to keep you healthy

- TANYA PEAREY

We might think of Christmas as a time when we abuse our digestive system with overindulgence, free-flowing alcohol and sweet treats. But there is plenty about festive food that is great for our wellbeing - if we know where to look.

Carrots

High in fibre and vitamin C, carrots are also rich in carotenoids, plant compounds that play an important role in eyesight, immune system and skin health. Roast them to maintain their carotenoid content. And remember, there are no 'superfoods'. For a balanced healthy diet, you need a wide range of different veg - don't just stick to meat and two veg for your Christmas lunch. 'No single food is going to prevent a disease, warns nutritionist Rob Hobson. 'It's about your diet overall and, given that only 30% of the population even eat five-a-day, just eating more fruit and veg in general would be "super" in terms of improving your health!'

Nuts

We love a nut at Christmas but we should love them all year round because they're packed with nutrients and beneficial fats, says GP Dr Earim Chaudry.* 'What's more, they provide phytosterols, which are plant compounds that help lower cholesterol by blocking its absorption in your intestines.' Just steer clear of the salted or honey/sugar-coated ones, and try the fresh ones that often appear on the shelves around this time of year. 'Research suggests that eating nuts decreases the risk factors for type 2 diabetes,' says nutritionist Jess O'Shea from WW (weightwatchers.com).

Brussels sprouts