Friday, November 27, 2020

How to Make Your Sunday Roast the Best (And Healthiest!) Ever


Sunday roasts are such a wonderful celebration – for so many reasons. The sun is still shining but the leaves are turning golden on the trees; Christmas is coming, but there is still enough time to try to organize everything; and it is the perfect excuse to spend some quality time with your friends and family. Many people will gather together for a fabulous and delicious meal and just have a splendid time.

Which is all well and good for those that are enjoying themselves, but when you are playing host, it can be incredibly stressful. Trying to organize all of the different foods can get chaotic, and before you realize it you have completely forgotten to turn the oven on. Disaster! And what is worse, many of the normal dishes that are served during a Sunday roast are absolutely packed with calories – so much so that you know you will not be able to burn them off until the Christmas celebrations start, and you’ll be right where you started.

That is why we have put together this short guide on how to make the perfect Sunday roast: not only delicious and fun, but also healthy! There is absolutely no reason why something healthy cannot look great and taste great too, and we bet that if you do not even mention to your friends and family that you have made some changes to the menu and that they have fewer calories, they will not even notice – because they will be having too much fun enjoying the food!

Say no to salt.

Many people believe that calories and fat are the only ways to tell whether or not food is bad for you, but actually there is one other factor that they have forgotten, and it is vital: salt content. When you have a lot of salt, your body has to compensate by retaining a huge amount of water, and that means that you bloat really uncomfortably . . . for up to twenty four hours! It is this horrible full feeling that many of us suffer from at the end of a Sunday roast, but it is very simple to avoid. When you are cooking, unless the salt is an essential part of a recipe, do not use any. That’s right: not a pinch. You may find it difficult to get accustomed to this way of cooking, but you will soon adapt, and so will your palate. Suddenly, everything will taste a little bit more like it should, and you will not feel like you are being stretched out like a balloon!

Change your fat.

Fat is fat, right? . . . wrong. There are actually many different types of fat, and different ones will have a different effect on your body. The main two groups are saturated fats and unsaturated fats. Our bodies require both of them to work, but in very small amounts – and one of them is a lot better for you than the other. Saturated fats are the ones that clog up your arteries and can cause you a huge amount of trouble as you get older, and unsaturated fats are the ones that act against cholesterol and keep your joints moving around. Which one would you want more of? The trouble is that most cooking fats and oils are jam packed full of saturated fats, which makes it very difficult – unless, of course, you use olive oil. This wonderful oil has been credited for keeping people that eat a Mediterranean diet so healthy. In fact, it has been scientifically proven that people who use around half a liter of olive oil a week – that’s right, a WEEK – in their cooking lives around a decade longer. Just make that one simple switch, and you will become healthier and able to live longer!

Double the veg.

One of the big problems with Sunday roasts is that people get their proportions all wrong. They pile their plates up with a huge amount of meat, and then try to fit in some vegetables around the corners. That is simply not the best way to do it, and it can cause huge health problems in the long run – especially weight gain. If you want to eat your Sunday roast in a more healthy and productive way, then you should consider filling half of your plate with vegetables. Potatoes do not count: they should make up a quarter of your plate, as your allocated carbohydrates. Now you have one quarter of your plate left – and that is where your meat goes. Meat is much harder to digest than vegetables, comes with more harmful chemicals, and does not have any vitamins and minerals like vegetables do. By altering the way that you pile up your plate in this manner, you will actually end up eating fewer calories, even with the same sized plate. You will also feel fuller for longer, making it less likely that you will give in to that delicious snack later on. And best of all, your body will definitely thank you for it!

So there you have it: some of the best advice from the experts on how to keep your Sunday roast dinner high on taste and low on calories and fat. You can also use these hints in your daily cooking, which means that slowly but surely the weight will just drop off, without you having to compromise on taste. These three changes are not rocket science: they are not complicated, and if you are already making a Sunday roast, you more than have the skills on order to change your cooking habits. Before long you will be amazed at how nicely full you feel, without any of that horrible bloating feeling; you will have more energy and feel fuller for longer; and best of all, you will lose weight and gain better health. You’ll soon look forward to your Sunday roast as a great excuse to eat healthily!


  1. Beverly Green

    My goodness, I have to admit to being a salt addict. Not only do I use salt in cooking from time to time, but I have to shake a little on almost everything I eat.

    I’ve heard that we have all trained our taste buds not to taste the food because the first thing that hits the tongue is a grain of salt! That’s certainly true in my case, because the food just doesn’t taste good without it.

    I heard that you should only use salt in such a way that it’s not the first thing you taste. For example, put the salt into the pot instead of on your plate. But you’re taking it to another level.

    I think I’m definitely going to take the challenge.

    The other day, my five-year-old grandson said to me, “Gammy, mom says you’re too fat!”

    Well, maybe this will help.

    Thanks for the words of wisdom.

Emily Murdoch
Hi I write about health and fitness for women! You may contact me at

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