Big meals featuring traditional dishes are often a highlight of holiday gatherings, but they may not always promote good health. Here are some strategies to adopt a healthier approach to eating during your holiday meal.
Holiday celebrations are typically characterized by the presence of loved ones and an abundance of food. While these festivities bring joy, they can also lead to unhealthy eating habits.
According to a recent survey, a majority of individuals admit to overeating during the holidays, with nearly half of them neglecting exercise.
Dr. Nate Wood explains, "All of these foods are what we refer to as 'hyper-palatable,' meaning they are so delicious that it becomes difficult to stop eating them. I recommend that individuals consume water before and during their meal, as it helps create a feeling of fullness in the stomach. Additionally, focus on consuming dishes that incorporate fruits and vegetables, as they are rich in fiber and provide satiety without excessive calories."
Dr. Wood, who is both a physician and a chef, emphasizes that adopting healthier eating habits during the holidays involves not only monitoring portion sizes but also considering the preparation methods of classic holiday foods. There are ways to make these dishes healthier. Dr. Wood uses mashed potatoes as an example.
"For instance, if you mash potatoes and add generous amounts of butter and heavy cream, it may not be the healthiest option. Instead, you can incorporate a small amount of tangy and creamy fat-free Greek yogurt, which adds flavor without the excess fat," he suggests.
Of course, mashed potatoes are often accompanied by gravy.
"Try to avoid using bouillon or soup base, as they are extremely high in sodium. Instead, prepare your own gravy," advises Dr. Wood.
When it comes to the age-old debate of ham versus turkey, Dr. Wood firmly believes that one option is clearly healthier.
"This decision is quite straightforward because ham is a cured meat, and since 2015, it has been classified as carcinogenic due to its link to colon cancer. On the other hand, turkey is a lean white meat. It is important to avoid deep-frying it, but otherwise, it is a healthier choice," he explains.
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