The five indulgent supermarket foods a dietitian buys every Christmas (and three they avoid)

• The Good Food Christmas hub
• 50 healthy-ish Christmas recipes to keep things merry and light

Christmas is not a time for diets and deprivation, rather a time to relax and enjoy good quality food with friends and family. It is completely normal to overindulge a little at this time of year and you are certainly not expected to forgo your favourite treats and celebratory foods in the name of health and weight control.

There is no question, however, that there are some Christmas food choices that have much more to offer nutritionally than others. As a dietitian here are my favourite Christmas food picks and a few I avoid when stocking up.

Seeded Crackers

Everyone loves a beautiful platter when entertaining at home, but there is a big difference in the quality of crispbreads and crackers available to serve with cheese and dips.

There are still a surprisingly large number of popular crackers that are made from a mix of vegetable oil and refined white flour, which means that they also contain a decent dose of saturated fat and aren't so great for our blood glucose either. On the other hand, the growing range of seeded crackers available at supermarkets that are much better nutritionally and taste great, too.

Goats Cheese

Let's be honest, all cheese is good cheese at this time of year, but the extra good news about goat's cheese is that it is up to 30 per cent lower in fat than more indulgent creamy cheese, and the fact that you can spread it rather thinly makes it a great choice as a cracker topping or served with vegetables on any grazing table or board. Marinated versions too make a tasty, light addition to summer salads, just drain off the extra oil.

Nuts

With new research showing that roughly 25 per cent of the calories found in nuts is not absorbed by the body, we have yet another reason to include a handful of fresh, crunchy nuts in our diet each day throughout summer. Opting for nuts found in the fresh produce section of supermarkets will help to ensure the nuts are fresher and crunchier. All nuts make great additions to salads, platters and desserts throughout the holiday season.

Tinned seafood

If your preference is for fresh seafood - and you can afford it - go for it, but do not discount the nutrient powerhouse that is tinned seafood, including oysters and mussels. Extremely cost effective and exceptionally rich in dietary protein, iron and zinc, you would be hardpressed to find a more nutrient rich food at supermarket price points.

Pavlova shells

Compared to rich puddings, cakes and pastry-based desserts, the humble pav is a delicious, relatively light dessert that can be loaded with delicious fresh Aussie stone fruit. Plus, you can also now find individual serving sizes which makes Christmas dessert portion control super easy.

Three foods I would never buy

Supermarket mince pies

If you love mince pies, treat yourself to a freshly baked variety from a local bakery or make some yourself rather than waste your calories on mass produced supermarkets brands. The pastry quality and fruit filling is nowhere near the quality of freshly baked mince pies.

Canapes

Yes, you can now find a growing range of spring rolls, party pies, arancini balls and other fried canapes at supermarkets but they tend to be packed with fats and refined carbohydrates and offer little nutritionally.

Dips

There are a handful of supermarket dips that have a vegetable base and are made with good quality olive oil but on the whole most dips have a base of vegetable oil or cream cheese and clock in at 30 to 40 per cent fat. A much better option is to make your own.There are many simple and delicious dips you can easily whip together to compliment any grazing board or canape platter.