December Issue 2023

You can also add different vegetables to the
menu to spice things up and provide a wider
range of nutrients. Root vegetables are a great
option, as they are in season around this time
and can be a good source of complex
carbohydrates, fiber, carotenoids, vitamin C, and
other nutrients. 1 Examples of foods that fall
under this category include parsnips, beets,
carrots, turnips, and rutabagas. 1 Leafy greens
like kale, spinach, and collard greens are also in
season in some areas, 1 so they can be
another option. These greens provide iron,
calcium, potassium, and vitamin K. 1 Adding
herbs and spices can not only make dishes
more nutritious, but they make foods more
flavorful as well. You can, for instance, add
basil, oregano, thyme, and chives to homemade
salad dressings, and basil and thyme can be
great additions to stuffing. You can also spice up
your vegetables with some parsley, chervil,
fennel, coriander, dill, mint, sage, thyme, and
rosemary. You could even add cinnamon and
nutmeg to cranberry sauce. 1
Another way to eat healthier is to reduce the
amount of sodium you consume. While sodium
has many health benefits, such as regulating
blood sugar, muscle function, and the nervous
system, it can cause harm in excess. 1 For
example, too much sodium can lead to health
problems like high blood pressure. 1
Unfortunately, many of the ingredients used to
make classic holiday meals tend to have large
amounts of sodium. To avoid the excess
sodium, make your own broth/stock or buy
reduced/sodium-free broths at the store, pick
fresh or dried spices and herbs instead of
packaged blends, choose fresh and frozen
vegetables over canned ones (if you go for
canned, rinse them before using), choose
unsalted foods like nuts for snacking, and make
your own biscuits, croutons, salad dressings,
gravy, and stuffing. 1 Adding more whole grains
to your holiday dinner can also help you eat
healthier and get more micronutrients and fiber.
1 Many whole grains, such as brown rice, farro,
barley, bulgur, millet, and quinoa, can be
served as sides. 1
19