December 18, 2022: Healthy Holiday Food

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Although the holidays are a time to spend with family and friends, it may also be easy to overindulge. So, how can you navigate the tasty, high-calorie treats? It’s simple…just eat more of these holiday staples to fill up first! This week, we’re going to talk about five healthy holiday foods.

1. Turkey

Turkey is low in calories and fat, and high in protein, which makes it ideal for those looking to keep their nutrition in check. But be sure to read the label carefully, as some turkeys contain added sodium to keep the meat moist.

2. Hot Chocolate

Hot chocolate is a staple during the holiday season. Although some brands may be loaded with sugar, not all hot chocolate is bad for you. The reason: Dark chocolate is actually a superfood. It contains antioxidants and polyphenols that may boost your metabolism. But be warned: you must drink dark chocolate hot cocoa (80% cacao or higher) to reap the benefits of this holiday drink.

3. Pumpkin

Pumpkin spice aside, this superfood is packed with fiber, vitamins, and minerals that could make your body sing. Plus, it’s low in calories, and high in vitamins A and C. At only 30 calories per cup, you can add this veggie to almost anything and it makes it healthier and you feel like it’s the holidays—no matter what time of year. Consider having more pumpkin this holiday season.

4. Sweet Potatoes

If you’re a potato fan, but you want to stay away from mashed potatoes and candied yams, then sweet potatoes would be your best bet. Another vegetable that contains plenty of vitamins A and C, plus with antioxidants and fiber, sweet potatoes are a perfect option for those looking to enjoy potatoes—without sacrificing their progress. One medium sweet potato has 115 calories, no fat, and just 9 grams of sugar.

5. Nuts (almonds, walnuts, cashews, pecans, etc.)

Nuts seem to be a staple no matter where you go during the holidays - and rightly so. Nuts are packed full of protein, healthy fats, and vitamins and minerals that will keep you burning fat all season long. But don’t overdo it on the nuts. Although small, a couple handfuls could add 200 or more calories to your day. You can use nuts as a pre-meal snack, which could prevent you from overeating at dinner.

Just because it’s the holidays, doesn’t mean you need to let high-calorie treats ruin all the hard work you’ve been doing. Fill up on these healthy holiday treats, and have a fun time!

Next Sunday, we’ll talk about how to tell if you need more water.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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