How much sugar do you consume on Christmas Day?
On Christmas Day, we’re all guilty of over-indulging and grazing on the treats around us… but can we really consume that much sugar in one day? Let’s have a look.
We’re not suggesting this is a diet to follow for your Christmas Day dining, however – if your day looks anything remotely like the below, this shows you just how much sugar you could be consuming.
Let’s keep things fairly healthy:
- • 1 English breakfast muffin
- • 2 poached eggs
- • 100g smoked salmon
- • 2tbsp of hollandaise sauce
11am: Morning snack
We can’t sit and eyeball those mince pies for very long without having one! So perhaps…
- • 1 mince pie
- • A splash of double cream
- • A glass of Bucks fizz
12:30pm: Pre-lunch snack
A handful of roasted nuts and a handful of twiglets will tide us over until the sit-down lunch!
- • 1 serving of Twiglets
- • 1 serving of roasted peanuts
2pm: Christmas Lunch
Here it is, the big one, Christmas lunch has arrived. The diet is fully out the window and it’s time for turkey and all the trimmings.
- • 1 serving of roast turkey breast
- • Carrots, sprouts and honey roasted parsnips
- • 1 serving of sage and onion stuffing
- • 2 yorkshire puddings and 3 roast potatoes
- • 4 mini pigs in blankets
- • 1tsp cranberry sauce
- • 2 glasses of red wine
3pm: Christmas dessert
Bring us Christmas pudding and custard.
- • 100g Christmas pudding
- • 1 serving of vanilla custard
5pm: Cheese glorious cheese
A cheese board and crackers is often a traditional Christmas Day treat.
- • 30g x 3 different cheeses
- • 5 crackers
7pm: Evening grazing
All we’ve done is eat today but somehow we can still fit in some after dinner chocolates and a glass of prosecco to finish off the day…
- • 6 chocolates
- • 1 glass of prosecco
If you ate around the above and didn’t succumb to any extra little treats – candy canes, gingerbread men… then you would have consumed approximately 158.3g sugar! According to the NHS*, we should be consuming no more than approximately 30g of sugar per day… so this day of food would be 5x the recommended amount and would be the equivalent of eating 15 doughnuts!
How can you cut down?
Watching your sugar intake on Christmas Day can be incredibly difficult with all the temptations around you, but we’ve found a few little swaps that could really help you out and save you up to 25.7g sugar in your day.
- Swap regular orange juice for low sugar orange juice, some supermarket alternatives can contain nearly half the sugar – with approximately 5.8g sugar per serving rather than the average 11.4g sugar with regular orange juice.
- Homemade mince pies are so delicious – especially fresh out of the oven. Why not switch your regular shop bought mince pie (that has approximately 18.3g sugar) for a homemade mince pie following this recipe (https://www.diabetes.org.uk/guide-to-diabetes/recipes/mince-pies) from Diabetes UK, which has just 2.8g sugar!
- With honey roasted carrots and all the treats from the day – cut out the added sugar in your cranberry sauce and add a bit of spice with a teaspoon of horseradish which sits at just 1.6g sugar vs. cranberry sauce which has on average 6.2g per tsp.
- When having your chocolates, bucks fizz or even your Christmas pudding, try to keep an eye on your portion sizes so that you can enjoy, but not exceed.
For further advice and tips, visit our dental news section. Remember to book regular check-ups with your dentist too, find your local practice here.