Holiday Recipe and Health Hacks from Top Nutrition Experts
Yes, it’s the most wonderful thyme of the year, but it can also be stressful if you’re trying to maintain your health and energy while planning for the holidays.
These tips may help you manage blood sugar and blood pressure, keep your cholesterol in check, maintain energy, or keep your weight stable over the holiday season.
I’ve asked top nutrition experts for their favorite tips and tricks in this holiday health hack roundup. Which ones resonate with you? I welcome your feedback: lisa@soundbitesnutrition.com
Meal Planning Tips:
Kaie Drakeford MA, RD, CSP, LD, CLC advises, “Before going to a party, have a nutritious snack or small meal that includes some protein and fiber to ensure you get much-needed nutrients that will most likely be lacking in the party spread. Additionally, it provides a bit of satiety but allows you to enjoy delicious party foods without overdoing it.”
“Whether traveling, shopping, or having an all-night gift-wrapping session, have lean proteins, healthy fats, and fiber-rich carbs on hand to stay energized. Save the splurging on calorie-dense foods for the celebrations with your loved ones”, advises Colleen Wysocki, MS, RDN, CLC and Owner of ZEST Nutrition
Some examples include rolled oats with chopped almonds, Greek yogurt with frozen berries, an apple with peanut butter, or a turkey sandwich on whole grain bread.
Recipe Modifications
Christine Milmine, RDN from PlantPoweredYou.com and Author of Going Vegan: A Vegan Lifestyle Journal states, “I like to add some ruby red dried cranberries for instant festive color! They pop in dishes like baked goods and salads.”
“For denser baked goods such as muffins or cookies, swap out the egg for flaxseed. Soak one tablespoon of ground flaxseed in 3 tablespoons of water for about five minutes, then use in place of an egg. Not only will you cut the saturated fat and cholesterol, but also up the fiber and antioxidants!”, notes Lori McCall, MS, RD, LDN of www.LoriMcCallRD.com
McCall also suggests, “Frozen riced cauliflower makes a great addition to increase the fiber and displace some ground meat in comfort recipes like chili, soups, meatballs, and even pasta sauce”.
Laura M. Ali, MS, RDN, a culinary nutritionist in Pittsburgh, PA. advises, “In baked goods, especially cakes, quick breads, and cookies, replace part of the all-purpose flour with whole wheat pastry flour to boost the fiber content. Ali also suggests, “To lighten up ground beef recipes, mix some finely chopped mushrooms in with the ground beef and cook them together. The mushrooms are low in calories and add fiber and flavor to the beef. This is a great trick when making meatballs, taco filling, or hamburgers.”
My favorite tip: I no longer use 2 sticks of butter in drop cookie recipes like chocolate chip cookies. I use 1 ½ sticks. This makes a fluffier cookie with less fat and calories. I like to add rolled oats or replace ½ cup of white flour with whole wheat flour to increase fiber in the cookies without compromising taste.
Tips to Reduce Sugar
Leslie Bonci, MPH, RDN, CSSD, LDN, FAND Owner of Active Eating Advice by Leslie provides this short and sweet advice, “The sugar plum fairy was so right! Prunes can replace 1/3 of the sugar and fat in baked goods while preserving texture and taste and increasing the nutritional value.” #intuitioninthekitchen
”Cutting back on sugar doesn’t mean you have to give up on it entirely. Try a 50%-50% blend by swapping half the refined sugar with a zero-calorie, naturally-derived sweetener. For example, using a 50-50 combo of Monk fruit sweetener and refined sugar can keep the texture right and prevent your holiday treats from becoming too dense or dry”, notes Lauren O’Connor, MS, RDN, founder of NutriSavvyHealth
Cheryl Harris, MPH, RD offers this recipe for a vegan, grain-free pie http://www.gfgoodness.com/2012/12/05/chocolate-banana-mousse-pie-vegan-grain-free/
How to Increase Protein
Anna Smith, registered dietitian for Lose It! and owner of Anna Smith Nutrition states, “One of my favorite healthy holiday hacks is using bone broth in place of typical vegetable or chicken broth. It's a simple way to up the protein, while also getting those same nice flavors you love. 1 cup of bone broth has about 9 grams of protein, while 1 cup of chicken broth contains 1 gram of protein.”
“Adding a can of beans to soup or casseroles or tossing some beans into salads adds a boost of fiber and protein to those recipes.”, notes Laura Ali, MS, RDN.
Alex Evink, MS, RD of www.moderatelymessyRD.com suggests, “One of my favorite party tricks for the holiday season is replacing cream cheese or sour cream with cottage cheese! It's the perfect substitution for many dishes. Plus, cottage cheese is a great source of calcium and protein. Top your mashed potatoes with whipped cottage cheese for extra protein instead of sour cream.
Cheryl Harris, MPH, RD provides this recipe for gluten-free bread using Greek yogurt: https://www.gfgoodness.com/2010/12/07/chocolate-banana-bread/
Other Lifestyle Recommendations
“Make sleep a priority”, advises Colleen Wysocki, MS, RDN, CLC and Owner of ZEST Nutrition. “Getting less than 7 hours of sleep per night sends hormonal signals to the brain to feed the body more calories. With busy days, increased stress, and high-calorie holiday foods readily available, it's more challenging to eat in moderation when your brain is telling you to eat more!”
I suggest getting at least 30 minutes of physical activity daily, especially during the holidays. Exercise improves sleep, lowers blood sugar and stress, and helps with weight control. Find a neighbor, family member, or friend to walk or take a class with you. Like Nike says, “Just. Do. It”.
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Happy Holidays to you and yours!
Lisa Andrews, MEd, RD, LD