Andrea K. Wann
Virginia Cooperative Extension
What an exciting time of the year! It can be difficult to pinpoint your favorite thing about the upcoming Holidays – for many it is the togetherness; for children it can be the eagerness of opening a present or two; but for just about everyone, it is safe to say, holiday foods are a highlight! Mouthwatering ingredients, aromatic smells and family traditions are just a few of the essentials that go into creating these delicious dishes. If you are trying to find a balance of eating the dishes you love and still trying to not overindulge too much, you are not alone. Here are four simple thoughts that may be helpful along the way.
1. Always incorporate fresh fruits and vegetables
2. Try swapping out certain ingredients to make your recipe more nutrient-dense
3. Use herbs and spices to infuse flavors
4. Keep hydrated with water
If you are a grazer, meaning you tend to munch on foods throughout the entirety of festivities, a good tip is to fill half of your plate with fresh fruits and vegetables, and the other half with your holiday favorites. This can help prevent the dreaded feeling of being miserably full and bogged down. This will also provide you with the fiber you need from the fruits and veggies, to keep your GI system feeling great and working properly – giving you a head start for any New Year’s resolutions you are seeking. A win-win all around!
If you are somewhat of a food explorer and are searching for ways to make classic dishes a bit lighter, try swapping out certain ingredients to make your holiday dish more nutrient-dense! These swaps can still offer a rich flavor while boosting the vitamin and mineral content of holiday foods. Some common swaps may include: Greek yogurt in place of sour cream, ground flaxseed in place of eggs (for baking), or adding cooked, pureed veggies (i.e. spinach, cauliflower) to savory sauces or casseroles.
Incorporating herbs and spices are a sure way to guarantee rich flavor! You can use fresh herbs or dried. The most commonly used this time of year include sage, cloves, garlic, thyme, cinnamon, and vanilla. Fresh does tend to offer a more fragrant infusion, but not every grocery store offers fresh. Don’t forget to reach out to your local farmers market to purchase locally grown herbs or spices. Many markets still offer winter and extended holiday hours.
If you are reading to this point and none of these have struck a chord – don’t fret! Holiday foods can be rich with so many added sugars, saturated fat and salt; so, for those who just don’t want to sacrifice their joys of holiday foods, a most important suggestion is to stay hydrated with water throughout all of your festivities. Staying hydrated can keep the G.I. system working the way it needs to and it can also help with not over indulging and feeling so full. Aim for at least 80 ounces of water per day – this will also help with festivity fatigue!
The bottom line is to find a balance that works for you this holiday season. Food is meant to provide our bodies nourishment and also enjoyment via flavor and texture. Finding a balance is truly possible. Cheers and Happy Holidays to all!
