8 Healthy Holiday Foods
With the holiday season in full swing, we are constantly reminded of the 3,000 calories and 200 grams of fat found in the average Thanksgiving or Christmas meal. For most Americans, these meals usually consist of traditional pies, cakes, casseroles, stuffing, and many other fat and starch laden foods. However, there are simple ways to enjoy your holiday meals without any feelings of guilt. Many holiday foods, when used in moderation, can nourish and fuel your body, and provide plenty of great nutrients for good health. Use this article as a simple guide to making healthy choices and building a delicious holiday dinner plate!
1. Turkey Breast
While other traditional meats, such as prime rib or ham, are rich in fat, white roasted turkey meat is a lean meat and is a great source of protein, iron, zinc potassium and B vitamins. A 3-ounce portion size of turkey contains only 41 calories (no bigger than a deck of cards) compared to the 330 calories for a moderately sliced piece of pork or beef. Plus, turkey is a delicious and versatile meat to use for leftovers!
2. If You Are Preparing Red Meat, Make it "Loin"
If your holiday means must-have "red meat" on your plate, choose one that has the word "loin" in it. Loin will give you a leaner cut, and thus, contains less fat and calories than other red meats. The lower the percentage ratio of fat on the food label, the leaner the cut: a 98/7 percentage ratio is a number to strive for!
3. Green Beans
Green beans are probably one of the healthiest holiday foods to make. They are an excellent source of vitamin C, Vitamin K and manganese. They also contain a good amount of vitamin A, dietary fiber, potassium, folate, and iron. Green bean casserole in a traditional Thanksgiving meal is rather high in calories as it contains butter, cream of mushroom, and cheese. Prepare this dish with healthier ingredients such as olive oil, minced garlic, or julienne-sliced onions to enjoy the taste without the guilt!
4. Sweet potatoes
Sweet potatoes made with skim milk and a smaller amount of butter or margarine (less than 1 tsp.) are both delicious and healthy. Sweet potatoes are a rich source of antioxidants such as Vitamin C and Beta Carotene. They are also loaded with Vitamin A, potassium, and fiber. They are a very versatile food and can be baked or mashed in many different ways!
5. Salads with Dressing on the Side
The secret to eating a healthy salad isn't so much hidden in the salad as it is in the dressing. Many salad dressings are high in calories and saturated fats. You can limit your calorie intake from dressing with the "fork trick": Dip your fork into the salad first and then 'lightly' into a side dish of any low-fat dressing. Then you'll taste the dressing on your tongue first, which keeps you satisfied without adding calories. Choose low-fat over fat-free dressing. Products that are labeled "fat-free" often contain more chemicals or added sugars, but are similar or equal in calories to low-fat items. If you're worried about your waist line, it's best to stay away from such high-caloric "add-ons" as whole eggs, bacon bits, croutons, nuts, and cheeses.
6. Stuffing Prepared With Broth, Not Turkey Fat
Stuffing made from traditional white bread, butter, sausage and turkey meat is among the foods to avoid. However, if you know that the Thanksgiving stuffing has been prepared with wheat bread, chopped vegetables and a broth of lean chicken or turkey, and it's your favorite side dish, you can eat up without feeling guilty!
7. Crustless Pumpkin Pie
What's a traditional holiday dinner without pie? Well, it wouldn't be Thanksgiving. But there are healthy dessert choices you can make during the holidays. At 480 calories a slice, pecan pie is among the least healthful desserts. Try to go for pumpkin pie instead. At 180 calories a slice without the crust, it's a much leaner treat. Pumpkin is rich in Vitamin A and also provides fiber. Pumpkin itself is quite low in calories and is a healthy holiday food. Pumpkin pie, however, becomes a high-calorie food because it's made with eggs, sugar, evaporated milk and baked in a high-fat pie crust. If you're making your own pumpkin pie, consider these tips for a healthier alternative: use an egg substitute, light cream, or low-fat evaporated milk in your recipe, substitute a ½ cup of applesauce and ½ cup of olive oil instead of butter, or mix fat free cool whip or vanilla pudding with the pumpkin to make the pie less dense and leaner. Finally, avoid all of the trans fat in the crust by making a "crustless" pumpkin pie!
8.Cranberries
Cranberries are packed with Vitamin C and also provide a fair amount of dietary fiber and manganese. Cranberries also contain proanthocyanidins, a type of antioxidant that can prevent the adhesion of bacteria to the urinary tract sometimes causing urinary tract infections. Making your own cranberry sauce using fresh cranberries, fresh squeezed orange juice, and mulling spice is a tasty option to traditional canned cranberry sauce.
