The holiday season is our favorite time of the year, and it offers a wonderful opportunity to connect
with family and friends.
As such, gatherings also come with challenges as they usually include a variety of rich foods (high in salt,
sugar and fat), holiday-themed beverages (that may include alcohol) and delectable desserts. Thus, this
could make it difficult to stick with a healthy eating pattern and dodge the weight gain commonly
associated with the holidays.
While embracing a heart-healthy diet, it is recommended to consume alcohol in moderation and foods
that are low in salt and saturated fats while avoiding trans fats, which translates to choosing more often
lean meats, vegetables, fruits, low-fat dairy products, whole grains, legumes, nuts and seeds.
So, let’s look at a few tips that can help you to make this holiday season friendlier to your heart:
- Consume alcohol in moderation
Moderate alcohol consumption translates to 1 to 2 drinks per day for men and 1 drink per day
for women. Typically, a drink is one 12-ounce regular beer, 4-5 ounces of wine, 1.5 oz. of 80
proof spirits or 1 oz. of 100-proof spirits.
Keep in mind that one simple drink containing alcohol can provide between 100 to 500
additional calories to your day!
I recommend swapping alcohol-containing drinks with:
✓ Alcohol-free Eggnog
✓ Apple cider
✓ Seltzer water with citrus or berries
✓ Carbonated apple or grape beverage
✓ Flavored water (mint leaves, fruits, cucumbers, etc.)
✓ Iced tea - Watch your salt intake
Foods such as stuffing, gravies, sauces, cheese toppings and appetizers/ snacks along with baked
goods can have a very high sodium content.
Aim at keeping your sodium intake to about 2,300 mg of sodium per day (the equivalent of 1
teaspoon of salt). However, if you have high blood pressure, your goal is to limit your sodium
intake to 1,500 mg per day.
I recommend swapping high-salt foods with:
✓ Low-sodium versions of traditional high-sodium foods
✓ Good quality sea salt
✓ Various herbs and spices instead of using regular salt
✓ Baking with salt-free baking soda and salt-free baking powder - Mind your fats
Rich foods, including desserts, may pack a considerable amount of saturated fats and trans fats.
Trans fats, commonly found in commercially baked goods, are to be avoided at all times, while
saturated fats are to be consumed in moderation.
I recommend swapping high-fat foods with:
✓ Low-fat versions of high-fat foods
✓ Leaner cuts of meats
✓ Home baked goods instead of commercially-prepared baked goods
✓ Olive or avocado oil instead of butter
✓ Avoiding deep fat-fried foods and/ or desserts - Create new healthful traditions
Comfort holiday meals may lack dietary fiber, phytochemicals, antioxidants, and healthier fats.
Incorporate healthier foods with:
➢ Fruit-based desserts (not in a pie format
➢ Unsalted nuts and seeds
)
➢ Legumes (peas, beans and lentils)
➢ Whole grains (desserts, stuffing, bread, brown rice, etc.)
➢ Steamed vegetables or salad with fresh vegetables
➢ Stevia for example instead of sugar