The Swedish Christmas smorgasbord is often associated with fullness, cosiness, and guilt. But is Christmas food really as unhealthy as we think? “Not at all,” says Gianluca Tognon, Senior Lecturer in Public Health Science at the University of Skövde. Here, he offers guidance for a Christmas that is both delicious and feels good for your body.
Forget the idea that everything on the Christmas buffet is salty, fatty, and incompatible with a healthy lifestyle. In fact, several of our most traditional dishes are rich in nutrients and offer health benefits.
"Fish, especially herring and salmon, are true heroes as they contain omega-3, vitamin D, and protein. Kale, red cabbage, and root vegetables are also excellent sources of fibre and antioxidants," says Gianluca.
Some of the classic Christmas dishes even offer health benefits. These include, for example, herring, salmon, and kale.
However, it’s wise to go easy on red meat, processed meats, and creamy sauces, as they often contain higher amounts of salt and animal fat.
How to enjoy the Christmas buffet without guilt
Christmas food is as much about memories, tradition, and togetherness as it is about calories. That’s why, Gianluca says, we don’t need to deny ourselves anything; rather, we should embrace the Swedish idea of "lagom": enjoying everything, but in balance.
"Take smaller portions, but eat what you really enjoy and what you rarely have the opportunity to eat. Put everything you want on your plate in one go instead of snacking several times. That way, you get an overview and eat more mindfully without feeling like you’re missing out on anything."
Gianluca Tognon, Senior Lecturer in Public Health Science
He also advises against "saving up" for the Christmas buffet by skipping breakfast or lunch.
– The idea of 'saving' calories often means you arrive hungrier than ever, which leads to eating faster and much more than you intended. It’s better to compensate with lighter meals the day after.
Sugar rush ends in a holiday face-plant.
Sweet Christmas drinks are often part of the festive mood, but they are also very high in sugar.
"Since mulled wine and julmust contain a lot of sugar, blood sugar levels rise quickly and then drop again, which can lead to tiredness and increased snacking," says Gianluca.
For those with sensitive stomachs, sweet mulled wine can cause discomfort. Fortunately, there is a Christmassy and healthy alternative. At the bottom of the text, you’ll find the public health expert’s own recipe.
Five simple ways to make Christmas food healthier
Want to make the Christmas buffet a little healthier without sacrificing taste or atmosphere? Then Gianluca has five tips:
- Replace creamy sauces with yoghurt- or quark-based alternatives
- Add more vegetables (preferably dark green!)
- Choose more fish and beans
- Make meatballs with leaner meat
- Try fruit as dessert sometimes – lightly glazed or in a compote
"It’s the everyday that counts, not Christmas Eve"
A common misconception is that Christmas ruins weeks of healthy habits. It’s the overall pattern that matters, not a few days of celebration. If you balance the rest of the winter, the Christmas smorgasbord makes very little difference, says Gianluca.
"In other words, enjoy, it’s the everyday choices that matter, not Christmas Eve."
Gianluca’s Christmas drink
A warm, spicy, and Christmassy drink with no added sugar.
You’ll need:
- 1 litre of water
- 1 bag of Rooibos or hibiscus tea
- 1 sliced orange
- 3–4 cinnamon sticks
- 10–15 whole cloves
- 3 cm fresh sliced ginger
- 4–5 crushed cardamom pods
Instructions:
- Boil the water and brew the tea.
- Pour the hot liquid into a saucepan along with the fruit and spices.
- Let the mixture simmer for 15–20 minutes (do not boil).
- Strain and serve piping hot.
