Keep your sanity this holiday season by eating healthfully. Food nurtures the mind as well as the body. With proper nutrients for the brain, you’re more likely to stay calm, alert and think clearly. And you’ll want a calm mind during this busy, overwhelming time of year!
Cut back on over-processed foods, like candies and baked goods. They lack nutrition and affect blood sugar levels, creating lethargy and fatigue. Choose the more nutritious foods when you’re the visitor, and serve them to your guests.
First, focus on having lots of vegetables, especially the more colourful ones like carrots, red cabbage, spinach, broccoli, peppers and sweet potato. The more colour, the more nutrients – especially disease-fighting antioxidants. Top a baked potato or vegetables with salsa, a colourful all-vegetable condiment.
Next, choose a nutritious protein source like turkey. Also consider salmon and other oily fish. These excellent sources of omega-3 fatty acids help brain function, contribute to healthy skin, and protect against heart disease. Lastly, add small portions of other (often less-healthy) choices, like breads, dressings and gravy.
A typical holiday meal can be up to 3,000 calories. That’s more than a day’s caloric needs in just one sitting! Portion control is a huge factor for a healthy bodyweight, so consider serving sizes and calories.
Many lower fat options also have fewer calories. Pumpkin pie is lower in calories and fat than pecan pie. Gingerbread and fig Newton cookies are lower in calories and fat than shortbread cookies and Nanaimo bars.
Mix unsalted nuts with raisins for fewer calories and fat per handful. Eating nuts in their shell avoids overindulging, because cracking nuts is a time-consuming inconvenience. A low-fat alternate to high-fat nuts are roasted chestnuts, or sprinkle canned chickpeas with seasonings and toast them in the oven.
Healthy holiday eating includes limiting sweets. Allow yourself small portions, so you won’t feel deprived. Eat them slowly, savouring the taste. Satisfy a sweet tooth with naturally sweet fresh fruit instead of candy, cookies or sugar-rich desserts. The nutrients and fibre in the whole fruit contribute to good health and balanced blood sugar and energy levels. Enjoy easy-to-peel mandarin or clementine oranges, low in calories and fat, and high in vitamin C.
Alcohol also adds extra calories – and you’ll feel better the next morning if you don’t overindulge! Alternate each alcoholic drink with a non-alcoholic/unsweetened one (water or tea).
Overindulging (even with low-fat choices) promotes weight gain, poor digestion and, as a result, poor health. Smaller amounts of food actually fill and satisfy you quickly when you eat slowly and chew thoroughly (until it’s a watery pulp). Slow eating is tough to master, but practice makes perfect! Practice over the holidays, and your New Year’s wish for good health may come true.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.