healthy roast

The Healthy Roast, this may seem like an impossible task; however there are a few small changes you can make to ensure that your roast supports the weight loss plan and that the family doesn’t miss out on that all important Sunday Roast.

Roast potatoes

Potatoes are a good source of carbohydrate and are almost fat free (before they’re roasted in oil or fat). Baked potatoes are just as tasty but much better for you.

Stop: 100g of potatoes roasted in oil have 149kcal, 4.5g fat (0.5g saturates) approx.

Swap: 100g of baked potato has 109kcal, 0.1g fat (0g saturates) approx.

Calorie saving: 40kcal.


To make low-fat gravy, pour the meat juices into a jug and wait for the fat to rise to the surface. Then carefully pour or spoon off the fat before using the juices to make gravy.

Gravy can be high in salt. Too much salt may increase blood pressure. If you have gravy, try not to add salt to your meal.

Bread Sauce

Use semi-skimmed milk to make your sauce, and add a clove of garlic to the milk to add flavour.

Stop: 100g of luxury bread sauce mix has 355kcal, 6.4g fat (3.3g saturates).

Swap: 100g of bread sauce made with semi-skimmed milk has 93kcal, 3.1g fat (1.4g saturates).

Calorie saving: 262kcal.


Brussels sprouts are a good source of folate (a B vitamin) and vitamin C, which may help to protect against heart disease and cancer. They contain fibre, which helps to keep the digestive system healthy.

Serve plenty of vegetables as they’re low in calories and fat, but don’t smother them in butter.

Stop: one teaspoon (5g) of butter adds 37kcal, 4.1g fat (2.8g saturates).

Swap: use chopped fresh herbs or lemon zest to add flavour. They have almost no calories.

Calorie saving: 37kcal.