A variety of fruits and nuts.

If you believe that the terms 'feast' and 'proper dieting' cannot be used in the same sentence and that, inevitably, you will end Christmas Day stuffed as a duck with digestive problems, you are wrong.

Eating healthily on this holiday weekend is as easy as deciding to prepare your meals the right way and combining fresh, raw foods with cooked, states nutritionist based at Earl's Juice Garden in Kingston, Dr. Sherrill Chong.

"People think they will have an unhealthy time. But, you do not have to eliminate traditional Christmas fare to prevent damage to your health."

Instead, look at the way in which foods are prepared and the combinations of fresh and cooked foods that you have your meals.

Preparation

The traditional Christmas pudding or cake can be prepared in a new way with healthy substitutes, states Dr. Chong. "Use wheat or whole-grain flour instead of white flour; and honey or cane juice for sugar. Eliminate all dairy and replace with cold water. Use more fruits to ensure moisture."

In preparing foods, it should be noted that once temperature passes the boiling point, enzymes are destroyed. Steaming is, therefore, no better than frying or boiling in this sense. Plan to combine cooked foods with large amounts of uncooked (fruits and vegetables) to compensate for lost enzymes.

If you must use oil for flavouring or frying, use either pressed or boiled coconut oil. It is also recommended that you use coconut milk fresh from coconuts to flavour your foods.

Sorrel

We need to retain the enzymes in food and so, instead of boiling your sorrel, it is recommended that you juice or blend. This 'live' juice can then be mixed with ginger and pimento for flavouring and cane juice for sweetening. Sorrel which grows all through the year is also an excellent source of antioxidants.

Ham, turkey and roast beef

It is recommended that when eating ham, turkey or roast beef and other meat dishes, that you make your portions smaller. Immediately before eating cooked meat, you should also have raw fruits or vegetables to provide the digestive enzymes needed to cope, states Dr. Chong.

The pineapple that goes with ham must not come out of a tin. Cut up a whole fresh pineapple and put this into the meat dish after it is cooked. The digesting enzymes from the pineapple will break down in the ham so you get more flavour.

When preparing your turkey, get dry cranberries, rehydrate by soaking and then use this to garnish the turkey very generously. The cranberry will break down and help in the digestion of the turkey meat.

For all meats, remember to have very generous helpings of raw vegetable salads just before ingesting.

Frequently, notes Dr. Chong, we forget the raw and we just have carbohydrates and meat. Instead, the emphasis should be on combining raw with the cooked because the raw will provide the enzymes for digestion.

Raw fruit provides contrast in texture and taste with cooked food and makes it much more palatable. Put raisins and other fruits in your salads and meats instead of adding sugar. Fresh juices also help.

Portion size

One can't have too much of what is good, states Dr. Chong. Have a huge vegetable or fruit salad and when you are filled then you can have your meat and dessert." You are filling space with good stuff and providing digestive enzymes," the nutritionist notes.

Wine and alcoholic beverages

Alcohol has a negative net effect on the body, causing brain and liver damage, states Dr. Chong. "We recommend you stay away from these. If you want something hot going down, increase your use of pepper."

The nutritionist also recommends that we prepare our bodies for the onslaught of feasting.

"One month before you should have started eating more raw fruits and vegetables so that the body can cope. As soon as the season is over, go back to a programme of strengthening your immune system by eating properly and ridding your body of toxins on a daily basis - increasing lymphatic drainage."

During the Christmas season, Dr. Chong notes, many leave out their exercise programme because they are so busy. "Try to get up earlier and exercise. If you know that you are going to compromise your usual programme, have a plan to restart when January begins. Be a realist. Prepare your self to mop up the damage," she states.

Outlook team. Information provided by holistic health consultant and nutritionist Dr. Sherrill Chong who can be contacted through Earl's Juice Garden. Email eschong50@hotmail.com<