Christmas is usually the time when we relax our diets a little (or a lot). From Christmas parties, get togethers with friends and chocolate boxes aplenty, what could possibly go wrong?

Well, Dr Lucy Chambers, a Nutrition Scientist at the British Nutrition Foundation, reveals that 'half of the weight gained over the festive period will remain with [people] over the coming year.'

So to answer our earlier question: a lot.

But saying no to everything slightly unhealthy at Christmas lunch will leave you with a plate full of sprouts, so instead we asked Dr Chambers, who believes 'you can still enjoy what's on offer without overindulging,' about the best food swaps and tactics to avoid putting on the pounds at Christmas.

How to eat healthily at Christmas

'Try to opt for small portions – enjoy one chocolate rather than five; buy mini mince pies rather than the standard size; use small plates and glasses – you'll be surprised by how much less food and drink you consume,' she advises.

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'Try not to graze – place temptations out of sight; limit yourself to a few options at the buffet rather than trying everything; eat a healthy meal or snack before a party so you'll be less likely to overindulge on high-calorie nibbles.

'Check nutritional labels for the calorie, fat, sugars and salt content and try to make some smart swaps.'

But what are the hidden fats and calories you can eliminate and still feel like you have a festive feast?

Because we like to go the extra mile for you (and because saying 'don't graze' at Christmas is akin to saying 'only go up once' at a buffet for some of us) we also asked Dr Chambers about the best food swaps. Sometimes it's easier to do the right thing when we know exactly what that is.

Healthy Christmas food swaps

Stuffing

'Instead of a traditional sausage stuffing, opt for a vegetarian version such as apple and oats or apricot and hazelnut. Add herbs for extra flavour instead of salt.'

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Roast potatoes

'Cut your potatoes into larger pieces, this will mean they absorb less fat when cooking, and flavour with garlic or rosemary instead of salt,' suggests Dr Chambers.

Canapés

When it comes to healthy canapes, they can still be enjoyable - just be savvy about what you buy. 'Swap sausage rolls for sushi. Offer olives instead of crisps.'

Christmas pudding

'Toppings such as brandy butter, cream, custard and ice cream can really add to the calorie content of desserts, so add sparingly or swap for yogurt.'

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Alcohol

Opt for a small wine glass, switch from pints to bottles or half pints, choose small measures of spirits and sugar-free versions of mixers, the nutritionist advises.

Turkey

Enjoy your roast turkey with just one simple tweak: 'Remove the skin and lose the fat,' says Dr Chambers.

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Bread sauce

It's a classic side but can pack a calorie punch. 'Make bread sauce with skimmed milk and use cloves, bay leaves, garlic and nutmeg for extra flavour.'

Cheese board

'Most cheeses that make it onto a cheese board are high in saturated fat, though lower fat versions of some cheeses such as cheddar are available,' says Dr Chambers. 'Serving cheeses with celery and grapes and taking thinner slices can help to reduce the amount of cheese consumed.'

Our favourite Christmas recipes – get these on your festive cooking list!
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Anya Meyerowitz
Anya is a freelance editor and journalist with a penchant for coats, shoes and handbags. When she isn't writing about health and wellness, or collating shopping galleries where she ends up buying everything herself, she can be found meandering around art galleries, sharing dishes that are really too small to share at London restaurants and coaching female entrepreneurs on how to do their own PR.