How to eat, drink and be merry

It's the biggest blow-out of the year. On Christmas Day, many of us happily consume about 6,000 calories - about three times as much as usual. Little wonder, then, that on average most of us gain up to 5lb over the Christmas period, according to the British Nutrition Foundation.

Yet the Christmas feast is far from bad news. Indeed, nutritionist Natalie Savona, author of The Kitchen Shrink, says: "Many of the foods in the traditional Christmas meal have positive health benefits. Just bear in mind that all the bits on the side, such as bacon rolls and stuffing, are meant to be condiments to the meal, helping to lift the flavour. So enjoy them, but don't eat a whole load."

SMOKED SALMON: Provides protein and omega-3 fatty acids, which are good for the health of the heart. There are 50 calories and 2.7g of fat per 100g portion, so it's clearly calorific if you eat too much. Smoked salmon is also salty, but that's not such a problem, as usually portions are small.

TURKEY: A low-fat source of protein, providing you leave the skin, which will bump up the calorie and fat count from the basic 120 calories and 3.6g of fat per 100g serving. Turkey's B-vitamins are important for energy. It also contains the amino acid tryptophan, which the body can convert to serotonin, the feel good hormone.

ROAST POTATOES: There are 190 calories and nearly 10g of fat per 4oz serving. On the other hand, potatoes are a good source of carbohydrate, and, roasted in olive oil, they will be higher in monounsaturated oils, which are better for the body than saturated fats such as lard. Just have a couple of spuds to avoid expanding your waistline.

SPROUTS: Full of fibre and a good source of vitamin C and folate (the natural form of folic acid). Like other cruciferous vegetables, sprouts are rich in glucosinolates, which support liver function and help prevent cancer. A 100g serving contains only 28 calories and 0.4g of fat, so you can eat plenty, as long as you don't smother them in butter.

PEAS: Very good for you, being high in fibre, protein and phytonutrients, which have an effect similar to antioxidants in mopping up the harmful free radicals created by stress and city

BACON ROLLS: Another treat. They are high in protein, low in carbohydrate, but each roll contains 67 calories and 5.4g fat. Eat sparingly.

BREAD SAUCE: At 31 calories and 1.4g of fat for two tablespoonfuls, it's not fattening, and, if you make the sauce using the bread crust, it contains a cancer-fighting chemical, pronyllysine. Also, it wouldn't be Christmas lunch without it.

STUFFING: Watch this. Stuffing may add flavour, but the 65 calories and 4.1g of fat per two tablespoons adds substantially to fat and calorie totals, and are not offset by nutritional benefits.

CRANBERRY SAUCE: Cranberries are a good source of antioxidants, phytonutrients and vitamin C, but cooking will destroy some of these benefits. Though high in sugar, they are well worth the 30 calories per tablespoonful.

GRAVY: There aren't many calories or fat, unless the gravy has been made with unskimmed meat juices - it is mainly water. But it is usually high in salt. Recommended helping: two tablespoons, which contains 18 kcal and 0.8g fat.

To see the healthiest deserts and cheeses for after your Christmas dinner, check-out the rest of the guide...