Simple Christmas buffet swaps

Emma White - Nutritionist

Foods shouldn't be labelled 'good' or 'bad', but understanding some are more nutritious than others is helpful in balancing out our diet appropriately.

Use our handy buffet traffic light guide to help you get the most nutritious balance from your festive buffet.

Green foods – these foods are lower in calories, saturated fat and salt meaning you can fill up on as much of these as you'd like.

Amber foods – these foods are higher in calories, saturated fat and/or salt than green foods, so are fine to have in moderation, just try not to overdo it on the portions.

Red foods – these are the foods which are high in calories, saturated fat and/or salt so shouldn't be eaten to excess – more as a little add-on treat.

Picky tea image of prodcut

Vegetable crudites
24 kcals per 80g

Picky tea image of prodcut

Mixed leaf salad
10 kcals per 60g

Picky tea image of prodcut

Fruit salad
71 kcals per 140g

Picky tea image of prodcut

Salmon blinis
30 kcals each

Picky tea image of prodcut

Chicken skewers
26 kcals each

Picky tea image of prodcut

Christmas tree meringues
108 kcals each

Picky tea image of prodcut

Pigs in blankets
91 kcals for two

Picky tea image of prodcut

Brie & cranberry parcels
78 kcals each

Picky tea image of prodcut

237 kcals per portion

Xmas Swaps



Handful of salted peanuts
120 kcals

Handful of salted pretzels
79 kcals

3 mozzarella sticks
111 kcals

Caprese skewers
70 kcals

2 mini salmon tartlets
122 kcals

2 smoked salmon blinis
60 kcals

¼ baked Camembert with a medium crusty bread roll
323 kcals

3 crackers and 3 slices of cheddar cheese
230 kcals

Slice of quiche
256 kcals

2 devilled eggs
182 kcals

Mini pork pie
193 kcals

2 cocktail sausages
58 kcals

3 chicken goujons
215 kcals

3 sweet chilli chicken skewers
98 kcals

Xmas Swaps



Iced Christmas cake slice
167 kcals

Mini mince pie
111 kcals

Slice of yule log
383 kcals

Small bowl of chocolate mousse with strawberries
159 kcals

Gingerbread man
197 kcals

2 ginger snap biscuits
92 kcals

3 tinned chocolates
177 kcals

3 strawberries dipped in chocolate fondue
64 kcals

Xmas Swaps



Large eggnog latte
364 kcals

Medium chai spiced latte
179 kcals

Large white wine
188 kcals

Glass of prosecco
93 kcals

Mince pie martini
315 kcals

Double Christmas gin and slimline tonic
158 kcals

Irish cream liqueur hot chocolate with cream
333 kcals

Double Irish cream liqueur over ice
164 kcals

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.

This site uses cookies to personalise content and ads, provide social media features and analyse our traffic. Find out more about how we use cookies.

Choose which cookies you allow us to use. You can read more about our Cookie Policy in our Privacy Policy.