Festive Holiday Punch (Non-Alcoholic)
Courtesy of Joy Manning, editor of Edible Philly.
This festive looking punch provides guests with an enticing non-alcoholic option. The recipe doubles easily to serve a crowd. For an alcoho...
HEALTH
Eating Healthy for the Holidays
Making Better Choices while Savoring the Holiday Spirit
The chill in the air can only mean one thing: The holidays are fast approaching. Pumpkins turn into pies and potatoes become au gratin, and it can be difficult to resist the festive decadence that surrounds us this time of year. Before you dive in fork first, here are some ways to navigate the holiday table and keep you healthy, satisfied and feeling great.
With holiday gatherings abounding this time of year, many are easily enticed to overdo it.
“When people are in the festive spirit, they are ready to let loose and reward themselves without thinking too much about it,” says Allyson Mitidieri, RD, of Healthy Core Nutrition in Marlton.
While this is a perfect recipe for overindulging, Mitidieri explains that indulgence often relates back to a person’s overall relationship to food. “If there is a restrictive mindset going on throughout the year, when there’s an opportunity to give in, it can be easy to give in too much,” she says. “That’s why it’s important to treat yourself instead of indulging all at once.” To best avoid unhealthy or excessive food choices, Mitidieri advises to prepare ahead.
“Whether hosting or attending a holiday party, take a moment to truly look at the spread before diving in,” she says. More often than not, our eyes are bigger than our stomachs.
“It’s important to go in with a plan. Think about what’s actually going to make your body feel good, and what’s not,” she advises. “Think about the healthy choices you’re not going to be getting at the holiday party, and have those at home,” she says. Choose high-fiber snacks like carrots, bell pepper strips, cauliflower and broccoli or something high in protein like hummus or nuts that will sustain you.
Mitidieri also cautions against sweets and simple carbohydrates, which can ultimately crush your holiday spirit.
“Sugar crash happens when the ratio of carbohydrates to protein is imbalanced,” she says. “When your blood sugar spikes quickly, you get a burst of energy for a short period of time, and then crash just as fast, bringing on that tired and groggy feeling everyone dreads,” says Mitidieri.
Fruit and vegetables, she notes, can be high in carbohydrates, but that is offset by their fiber and water content.
“Ask yourself: ‘Is this worth it?’ Is it something special like a pumpkin pie that’s made once a year from a family recipe that’s been passed down for generations? Or is this just a cheesecake from the local grocery store?” —Robin DeCicco, holistic nutritionist, Englewood Hospital
While the party table tends to be abundant in high-carbohydrate foods, it helps to know what your better options are beforehand.
“Types of carbohydrates matter,” says Robin DeCicco, holistic nutritionist with the Graf Center for Integrative Medicine at Englewood Hospital.
“Move away from breads, pastas, white potatoes and white grains, and seek out choices made from whole [grains, legumes and vegetables,] like buckwheat, quinoa, beans, steel-cut oats, pasta made from beans or brown rice or sweet potatoes,” she says.
“Look for tasty starchy vegetables like squash—butternut squash, acorn, or spaghetti are popular during the fall and winter and can be used in place of white carbohydrates.”
As for big carbohydrate culprits like desserts, DeCicco advises making conscious selections.
“Ask yourself: ‘Is this worth it?’ Is it something special like a pumpkin pie that’s made once a year from a family recipe that’s been passed down for generations? Or is this just a cheesecake from the local grocery store?”
Best to choose dishes made from scratch over packaged foods whenever possible, she advises.
When it comes to the holidays, celebrating with food is only half of the equation.
“Having a mindful eating experience is just as important as having a mindful drinking experience,” says DeCicco. “Just because it’s a party, should you have a lot to drink? No. Is there a drink that will add to your experience, that you look forward because it’s only made during the holidays? Then yes—go for it.”
It’s always wise to consume alcohol in moderation, but it’s also important to remember that not all alcohol is created equal when it comes to calories.
“Harder liquors like tequila or vodka have fewer calories than beer or wine, which can turn to sugar very quickly,” she says, adding that a glass of champagne has less sugar than a glass of wine. “As for mixers, avoid sugary soda and use seltzer instead with a good squeeze of lemon or lime, and above all, hydrate with water before, during and after the party ends.” Regardless how you choose to celebrate the holidays, be sure to remember what it’s really all about: savoring a good meal with family and friends, enjoying the company of others and toasting to the bounty of the season.
BE CHOOSY ABOUT FINGER FOODS
“Appetizers tend to be the worst culprits when it comes to calories. Look for guacamole, salsa and bean dips like hummus, and veer away from creamy dips. Choose hard cheeses like Parmesan, feta, sheep’s milk cheese and goat’s milk cheese, as opposed to soft cheeses like Swiss or mozzarella, which have higher amounts of lactose and can be more inflammatory. Overall, look for the simplest dishes with the least amount of ‘stuff ’ added to them.” —Robin DeCicco, holistic nutritionist with the Graf Center for Integrative Medicine at Englewood Hospital
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