Christmas sweets!

Christmas is almost here and we've all gotten into the festive mood. Christmas sweets have made their appearance, causing many of us to worry about our figure.

We must realize that we do not need to deprive ourselves in order to manage to maintain our weight, We can taste the festive sweets as long as there is moderation in our diet.

Caution is needed due to the combination of sugar and fat that holiday sweets have. Of course, in addition to the nutritional composition, we should also be careful about the amount of sweets we consume.

Let's look at the calories and composition for each dessert separately.

• Melomakaron: A 50g melomakarono has approx 160-190 calories. It is one of the healthiest choices of Christmas desserts because it does not contain saturated fat (like butter), but is rich in monounsaturated fatty acids if made with olive oil (which are the good fats for our diet) or polyunsaturated if made with seed oil. The honey we use is a food rich in B vitamins, iron and folic acid, while the grated walnut is particularly beneficial, as it is rich in magnesium, polyunsaturated fatty acids, potassium and phosphorus.
• Melomakaron with chocolate:That's enough 200-220 calories on average with more fat because of the chocolate coating. If you end up with such a melomakarono, prefer it coated with dark chocolate and not milk.
• Sugared bun: They have about 45 grams 200-230 calories. It is made with butter, so it is rich in saturated fatty acids which have been linked to increased cholesterol and cardiovascular problems. If you can choose, go for the smaller ones to save on fat and calories. Also, kourabiedes contain a large amount of powdered sugar, which is a problem for the teeth and also for weight gain.
• Next to: A medium next to 40-45g has 170-200 calories. It has honey, but unfortunately it is fried and usually fried in seed oil rather than olive oil which would be a better choice.
• King bun-style pie: 200-220 calories (a medium piece).
• King cake type cake:300-350 calories (a medium piece).

Surely the king cake will not be missing from your house on New Year's Eve, maybe even on New Year's Day, so choose the best one. The bun-style king pie has many antioxidants thanks to the mastic and machete it contains. It has less sodium content, which is responsible for raising blood pressure. Also, the amount of butter it contains is less compared to the king cake type cake.

• Contractor: 150 calories. It has almond paste dough which, due to the almond, is rich in polyunsaturated fatty acids and calcium.
• Macaroons:100 calories the one. It is a good choice, because they are sweet without added fat. The main fat they contain is that of almonds and is polyunsaturated.
• Glazed Fruit and Marron Glaze: About 90 calories the one. The most "innocent" sweets of the day, because they are made with natural fruit and sugar. In fact, the fruit is boiled in syrup and drained several times. They do not contain a source of fat, while they are rich in antioxidants and fiber. Chestnuts (marron glace) are rich in fiber and trace elements.
• Christmas cake: A mediocre piece 350-400 calories. This type of cake contains many ingredients such as flour, sugar, margarine or butter, eggs, nuts and dried fruits. Due to its many ingredients, it is quite rich, which is why it should be sliced thinly. It offers enough fat (saturated and polyunsaturated), fiber and carbohydrates.
• Christmas trunk:It offers 500-550 calories the piece. The trunk has the ingredients of a paste, that is, sponge cake, cream and nuts. It offers a lot of fat to our body, mostly saturated, so we need to pay attention to the amount we will consume.
• Pudding:450-480 calories the piece. Pudding, although not a traditional Greek dessert, is usually found in England, it is much preferred at Christmas. It is made with eggs, cream, walnuts, sugar and cognac. May also contain raisins, nuts and nuts. It is sweet and high in fat and should be avoided as a dessert after a large meal. Prefer it with your afternoon coffee or tea and that too in a small amount.
• Isli: 300 calories the one.  Isli looks like a stuffed honey macaroni. It is rich in polyunsaturated fatty acids. Due to its walnut filling, it is rich in heart-healthy omega-3 fatty acids, vitamin E, B6 calcium, magnesium and folate.
• GALAKTOBOUREKO: A medium piece gives approx 400-450 calories. It is quite a fatty sweet, so its consumption needs attention. If it is homemade, you can use skim milk in the cream to reduce some of the fat and cholesterol it will contain.
• Baklava:450 calories the piece. It contains quite good ingredients since it is rich in nuts, cinnamon and cloves. To limit calories, prefer to eat a small baklava that will give you around 180 calories. The cinnamon that is added, in addition to the aroma and flavor it gives, has been proven to reduce cholesterol and help regulate sugar.
• Kandaifi: 400 calories the piece. High in cholesterol, triglycerides and saturated fat because of the butter. The nuts it contains are a very good source of calcium, iron and vitamins A and E.
• Ekmek kantaifi: 500 calories the piece. It is a more calorific and fatty sweet compared to baklava and kadaifi because of the cream it contains.
• Walnut pie: 400 calories the piece. The walnuts it contains are rich in good fats, ω3 and ω6 as well as antioxidants. They are also rich in calcium, iron and vitamins A and E.
• Pavani: 350 calories the piece. It is a pan sweet and is made with semolina or coconut. If you make it at home, avoid cashews, because they are rich in saturated fatty acids, which are harmful to the heart.
• Chocolates: 80-100 calories the one. Chocolates are sweet for all seasons. The couverture has fats that do not harm the cardiovascular system and so the chocolates have many fans. Therefore, prefer chocolates with dark chocolate that are rich in antioxidants.
• Cakes: 500-550 calories the piece. Cakes suitable for festive days are chestnut and black forest. Such a cake is rich in fat due to its content of eggs, cream and butter and it is good to avoid it. If you have the desire to try, limit yourself to a pastaki, which is smaller in size and yields 200-250 calories.

Due to the high calorie content of sweets, as well as their sugar and fat content, try to enjoy them in smaller quantities, while the best time of day for a Christmas sweet is in the afternoon with your coffee or tea and not immediately after the meal.

Just keep in mind not to overdo it and you will win from the sweet temptation of Christmas!

Stelina Vassiliadis

Dietitian-Nutritionist, MSc Medical School, University of Glasgow

www.stelinasdiet.gr