Healthy eating tips for the holidays
Between parties and family gatherings, there’s no shortage of carbs, dessert and booze. Here are some tips to help keep your clean eating plan on track while still enjoying your favorite seasonal foods.
- Naughty: Green bean casserole – This dish is often made with canned green beans, which have 650 milligrams of sodium per cup. Go fresh!
Nice: Green beans amandine – Fresh green beans are salt-free and loaded with foliate and vitamin C. Plus, the good-for-you fat in almonds helps your body absorb vitamins and antioxidants.
- Naughty: Gravy – Do you really need more sodium? Gravy often packs 165 milligrams into just two tablespoons. Use chicken broth instead.
Nice: Fresh cranberry sauce – With a mere 10 milligrams of sodium per two tablespoons, this is a better turkey topper than gravy, and it has heart-healthy antioxidants.
- Naughty: Mashed potatoes – Those innocent looking fluffy clouds are often prepared with sour cream, whole milk, butter and salt.
Nice: Roasted root vegetables – A blend of squash, carrots and sweet potatoes has about half the calories of mashed potatoes.
- Naughty: Creamed spinach – Spinach is a super food, but not when it’s doused in butter, milk and cheese.
Nice: Sautéed Garlic Spinach – You won’t cook all the vitamins and minerals out of this amazing dish. Top with Parmesan cheese.
- Naughty: Phyllo-dough appetizers – Go easy on these. The fifty calories in each one add up quickly.
Nice: Cocktail shrimp – These crustaceans have only 15 calories each and that includes the cocktail sauce.
- Naughty: Cured ham – It’s a salty nightmare. A 75-gram serving has 639 milligrams of sodium.
Nice: Roasted Turkey breast – It contains just 35 milligrams of sodium per 75-gram serving. Bonus: Turkey is an excellent source of niacin, which helps with digestion and lowers cholesterol.