Making Healthy Choices
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Amidst the excitement and indulgence of delicious meals during the holiday season, it's important to prioritize our health and make nutritious choices. One way to achieve this is by including antioxidant-rich foods in our holiday feasts.
Antioxidants are compounds that combat inflammation and damage caused by harmful molecules known as free radicals through a process called oxidation. To incorporate these beneficial compounds into our diet, Shelby Yaceczko, RD, an advanced-practice dietitian at the UCLA Vatche and Tamar Manoukian Division of Digestive Diseases, suggests focusing on fruits, vegetables, whole grains, nuts, and seeds.
A variety of antioxidants can be found in these foods, including vitamin A, vitamin C, vitamin E, beta-carotene, manganese, copper, and zinc. To make your holiday meals more antioxidant-rich, consider the following suggestions:
1. Colorful cranberries: No holiday table is complete without cranberries. These vibrant berries contain antioxidants like anthocyanins and vitamin C. Serve homemade cranberry sauce as a side dish or incorporate dried cranberries into stuffing or salads for both a burst of tart flavor and health benefits.
2. Glorious greens: Include nutrient-dense leafy greens such as kale, spinach, and Brussels sprouts in your holiday menu. These greens are packed with antioxidants like vitamins A, C, and K, as well as minerals like iron and calcium. Sautéed kale or roasted Brussels sprouts make delicious and nutritious side dishes that will impress your guests.
3. Nutty delights: Walnuts, almonds, and pecans not only add a delightful crunch to holiday sides and desserts but also offer a fantastic source of antioxidants and healthy fats. Sprinkle them over salads, include them in stuffing recipes, or roast them with a touch of honey and cinnamon for a satisfying snack.
4. Berry bliss: Strawberries, raspberries, and blueberries provide a powerful punch of antioxidants. These colorful treats are rich in flavonoids and vitamin C, which boost immune function and promote overall well-being. Add berries to fruit salads, garnish desserts, or create a refreshing berry compote to accompany main courses.
5. Wonderful winter squash: Winter squash varieties like butternut squash and acorn squash are abundant during the holiday season and are packed with antioxidants and essential nutrients. Their vibrant orange flesh indicates a high beta-carotene content, which converts to vitamin A in the body. Roast them as a side dish, blend them into creamy soups, or incorporate them into casseroles for a comforting and healthy addition to your holiday spread.
6. Dark Chocolate Delicacies: Indulge your sweet tooth with a guilt-free treat this holiday season. Dark chocolate with a high cocoa content is a rich source of antioxidants, particularly flavonoids. Opt for dark chocolate that contains at least 70% cocoa solids and enjoy a small piece or two to satisfy your cravings while reaping the health benefits.
