Nutritionally Dense Holiday Foods


The holidays are coming, The holidays are coming!! These words tend to raise the alarm and strike fear in the hearts of people everywhere. Regardless of the reason for your apprehension, the holidays can be enjoyed without the guilt. You can still enjoy holiday meals by concentrating on some nutritionally dense holiday foods. We looked to for some tips on finding the right ingredients to put your holiday recipes on the right track.

Pumpkin: Pumpkin is an excellent source of beta-carotene (269 percent RDA per half-cup serving), which is converted to resistance-building vitamin A. Pumpkin is also a wonderful source of iron (17 percent RDA per half-cup serving), a mineral essential for transporting oxygen to our working cells. And surprisingly, canned pumpkin contains 15 times more beta-carotene than fresh pumpkin. Reduce the fat content of pumpkin pie by using egg substitute and evaporated skim milk instead of whole eggs and cream, and replace the traditional pastry crust with crushed ginger snap cookies or graham crackers instead.

Cranberries: The cranberry’s plant pigment that provides color to our holiday plate also provides a number of compounds that have shown early promise against cancer and heart disease. The ellagic acid in cranberries has been shown to help prevent tumor growth by disarming cancer-causing agents. In addition, cranberries contain two powerful flavonoids–quercetin and myricetin–that have been shown to prevent damage to blood vessel linings, thereby playing a role in the prevention of artery disease. Because cranberries are tart when eaten alone, many cranberry sauce recipes call for a lot of sugar. Generally, reducing the sugar content by 25 percent still yields a tasty product. Many diabetics have used the sweetener Splenda (sucrolose) instead of sugar with great success. Splenda is stable for cooking and baking and measures just like sugar, without the added calories.

  • Turkey: Turkey provides significant sources of B-vitamins, selenium and zinc, nutrients essential for optimal nerve and immune function. Skip the outer skin and you’ll avoid most of the fat. While white meat (turkey breast) is generally considered the most nutritious part of the bird with its low fat content, darker meat contains 10 percent more iron per three-ounce serving. When selecting a turkey, choose fresh, unbaked rather than pre-basted–these are injected with an oil and salty broth mixture. You can baste the turkey with broth, sherry or white wine rather than butter to further reduce the fat content.
  • Sweet Potatoes: A four-ounce sweet potato contains a mere 143 calories and provides over 100 percent of our daily needs for beta-carotene. It also provides more than a quarter of our daily needs for vitamins C and E–nutrients that have been shown to help protect cell damage in athletes competing in extreme environments (e.g., altitude, heat, cold, pollution), as well as enhance muscle recovery after intense running efforts. In addition, sweet potatoes are an excellent source of iron, a nutrient commonly lacking in vegetarian athletes.
  • Chestnuts – In contrast to other calorie- and fat-laden nuts, chestnuts contain less than one gram of fat per ounce, while providing a hefty dose of fiber (3.7 grams), vitamin C (12 percent RDA), and folic acid (10 percent RDA)–nutrients important for immune function, formation of collagen and reduced risk for cardiovascular disease. Chestnuts are good in stuffing, pilaf, vegetable side dishes and soups. They’re also excellent snacks by themselves.

It’s simple and easy to balance these nutritionally dense holiday foods with your holiday menu. Happy Holidays!


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