11 foods recommended by nutritionists for the Christmas table


If you are already thinking about your menu for next Christmas but this year you are looking for dishes that are not full of sugar, poor quality fats or unnecessary calories, you will be interested to know what are the 11 foods recommended by nutritionists for the Christmas table.

To achieve dishes with good nutrients, satiating and even lighter, these are the ingredients that you can use in your kitchen for this Christmas:

Fresh fruits

They will be the ideal option to star in your Christmas desserts, as they offer natural sugars accompanied by fiber, water, vitamins and minerals, so that unlike added or free sugars they are of excellent quality for the body.

With fresh fruits we can make anything from a homemade fruit salad to a sorbet, an ice cream without sugar and very easy to make, muffins, cakes, cookies, skewers and more.


Both fresh and cooked, vegetables and various vegetables cannot be absent from our Christmas dishes.

Because they offer fiber, water and good nutrients, they can increase the volume of our dishes, helping us not to add many calories and to calm the appetite easily.

In addition, we can add them to savory dishes such as a salad, a stew or a soup or why not to sweet dishes such as a healthy sponge cake or pancakes, among others.


Both white fish very low in fat and calories and blue fish that offer quality fats, among which omega 3 stands out, are an excellent source of protein for our Christmas table.

In addition, they can provide calcium and vitamin D and easily fill us up, being versatile when preparing our menu, as we can include fish in our appetizer or starter, as well as for our main dishes.

Thus, we can prepare a cod and vegetable papillote, a Wellington fish muslin, a sea bass in cider with clams, tuna a la putanesca and many other dishes with fish.


Hazelnuts, pistachios, walnuts, almonds and other nuts are excellent sources of nutrients for our body. They offer quality fats, fiber, plant proteins, iron, calcium and antioxidants.

In addition, they provide satiety to the body and can be included both as an aperitif, in a salad or in healthy sweets such as a nut cake, chocolates, cookies or other preparations.

Dehydrated fruits

Dried or dehydrated fruits, including raisins, dried figs and dried apricots, are an excellent option to achieve healthier sweets.

We can use them to replace fresh fruits for sauces or salads, or to sweeten various dishes such as sweet balls or chocolates, Christmas chocolate, cakes and more.

Dried or dehydrated fruits will provide us with a quota of natural sugar accompanied by a lot of fiber, potassium, calcium, iron and antioxidants.


To use in stir-fries, salads, stews, hamburgers or meatballs, legumes are an excellent option that can easily quench your appetite.

They offer vegetable proteins in large proportions, fiber and quality carbohydrates that are accompanied by various vitamins and minerals.

We can use dried legumes or if you are looking for more practical alternatives it is also possible to go to canned legumes and use them after washing and draining.


All seeds are a great source of healthy fats, calcium, vitamin E, and plant proteins for the body.

In addition, they offer a high proportion of fiber and in some cases, such as chia or flax seeds, they have the ability to form gels in contact with liquids and thus healthily thicken many preparations.

With them we can make a pudding, cookies, snacks, jams without sugar or much healthier breads.

Peanut butter

If we make it at home or use an alternative without added sugar, we can obtain vegetable proteins in large proportions, quality fats and nutrients such as potassium, magnesium or zinc that are abundant in it.

Peanut butter is very satisfying and together with peanuts it has been linked to lower body weight, also allowing us to make dressings, ice creams, dips for aperitifs, among other recipes.

Pure cocoa powder without sugar

Instead of chocolate that always has sugar and that offers much more fat, it is always advisable to use pure cocoa powder without sugar to obtain magnesium, potassium and above all, a large amount of polyphenols with antioxidant and anti-inflammatory effects on our body.

In addition, with unsweetened and powdered cocoa we can make very healthy and chocolatey desserts for Christmas such as truffles, pudding, cakes, chocolate creams, chocolate mousse and others.


Water as such should be the main drink of our Christmas dinner and other meals, but we can also increase the water in meals to improve hydration at this time of year.

Thus, soupy spoon dishes, soups, creams, flavored waters or others can be of great help to hydrate us and also fill us up without many calories but large volume due to the presence of water.

Extra virgin olive oil

Extra virgin olive oil is one of the healthiest fats that we can use, it has above all monounsaturated fatty acids, it provides vitamins and polyphenols with antioxidant and anti-inflammatory action.

As if that were not enough, it resists high temperatures very well and therefore, we can use it to cook without problems. With extra virgin olive oil we can make various dressings, cookies, cakes and many other preparations.

With these 11 ingredients on your Christmas table you will achieve more satisfying, nutritious and beneficial dishes for the health of the body.

Image | Pixabay

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