The holiday season can make it difficult to maintain a healthy diet. There are many foods, gatherings, desserts, and temptations. When your table is filled with mashed potatoes, casseroles, turkey meats, ham, prime rib, pumpkin pie and red velvet cake, it can be confusing to determine which traditional holiday foods can support your health. Thanksgiving may be over, but there are other opportunities to get together with family and friends during the holiday season.
It’s good to remember that one day’s splurge doesn’t negate the benefits of another healthy eating pattern. Try to choose more complete and minimally processed foods that are on the “healthier” end of the spectrum, such as and spices, yogurt, and seafood. It’s made with sugar, making it a healthier option than dishes with high amounts of sugar or salt.
Consider the health food spectrum. Apple pie is primarily composed of added sugars and refined carbohydrates, but it also contains apple vitamins, minerals and fiber. Apple pie is never considered a health food, but it may rank higher than sugar-sweetened drinks and cakes. , also contains beneficial compounds from fruits and fiber compared to white bread or white potatoes.
The key is to put food (and diet) in perspective. The fiber, vitamins, and minerals in pumpkin pie are superior to some foods, but nowhere near as healthy as fruits and vegetables. Choose a variety of foods and be healthier when possible. Can I cut down on the sugar in my sweet potatoes? Can I have the sweet potatoes topped with nuts instead of marshmallows? Can I add extra veggies to the filling? Can I have a salad on the table to balance out some sweets?
You can also balance out excess food by taking family walks.
Happy Holidays from my home to yours!
Question-and-answer session
Q: What about plant-based milk, frozen veggie burgers, and seasoned fresh fish products? Should they be avoided?
A: Think of processed foods as a category. Minimally processed foods (whole foods that have been slightly modified to make them edible, safe, or more palatable) and ultra-processed foods (mainly sugars, starches, fats, proteins, hardened fats, modified starches and flavor enhancers, artificial colors and stabilizers). Frozen fish fillets are minimally processed. However, fish sticks are considered highly processed. Veggie burgers vary in amount of processing, but are considered ultra-processed if they mimic meat. 90% of beverages meet ultra-processed criteria. This doesn’t mean you should avoid all ultra-processed foods, but compare labels and choose brands with the least amount of salt, sugar, and refined flour.
recipe
A winter salad to add to your holiday gatherings. This is from Cooking Light’s Holiday Cookbook. Pair with turkey chili or chicken and corn chowder for a great snack to balance a calorie-heavy day.
winter salad
Servings: 6
2 tablespoons raspberry vinegar
1 tablespoon fresh orange juice
1 tablespoon balsamic vinegar
2 tsp extra virgin olive oil
1/2 teaspoon sugar
1/2 teaspoon reduced-salt soy sauce
1/4 teaspoon black pepper
1/4 teaspoon Dijon mustard
1/8 teaspoon salt
8 cups mixed salad greens
1 cup grapefruit
1 cup thinly sliced red onion
1/4 cup coarsely chopped walnuts
Combine the first 9 ingredients (vinegar and salt) to make the dressing. Mix well. Place salad greens, grapefruit, onion, and walnuts in a large bowl. Drizzle the vinegar mixture. Throw away. Servings: 6 (Servings: 1 1/2 cups).
Serving size: 80 calories; 3 g protein; 8.1 g carbs; 4.7 g fat; 0 g cholesterol;
Charlyn Fargo is a registered dietitian at the SIU Med School in Springfield, Illinois. Please contact her for her comments and questions. [email protected] Or follow her on Twitter @NutritionRD. To learn more about Charlyn Fargo and read other Creators stories by her writers and cartoonists, visit the Creators website at www.creators.com.
Photo credit: kaboompics on Pixabay
