Delicious and Healthy Christmas Food Ideas
1. Bruschetta
2. Salsa
3. Guacamole
4. Vegetables and Dip
5. Fruit and Cheese
6. Instead of Candied Yams, opt for Roasted Sweet Potatoes
7. Skip Pecan Pie, go for Pumpkin Pie instead
8. Replace Traditional Gravy with Low-Fat Gravy
This is the season to be jolly, but let's be honest, sometimes we end up feeling a bit under the weather too. So, why not take a gift from the healthy side of Santa this Christmas? Incorporating fruits and vegetables into your holiday meals not only adds vibrant colors but also enhances your nutrient intake. Research indicates that a daily intake of 400 to 600 grams of fruits and vegetables can significantly reduce the risk of chronic diseases such as cardiovascular issues and diabetes, making them essential during festive feasting [4].
For example, bruschetta can be topped with diced tomatoes and basil, both rich in antioxidants, which can help combat oxidative stress [1]. Salsa, made from fresh tomatoes, onions, and peppers, not only provides a burst of flavor but also contributes to your daily vegetable intake. Guacamole, featuring avocados, offers heart-healthy fats and fiber, promoting satiety [3].
Vegetables and dip can serve as a crunchy, low-calorie snack option, while a fruit and cheese platter provides a delightful balance of sweetness and protein. Instead of candied yams, roasted sweet potatoes can be a nutritious alternative, packed with vitamins and minerals, particularly beta-carotene, which is beneficial for eye health [2]. Opting for pumpkin pie over pecan pie not only reduces sugar intake but also adds fiber and nutrients from the pumpkin. Lastly, replacing traditional gravy with a low-fat version can help manage calorie intake without sacrificing flavor.
If you have questions about healthy eating, consider trying our online doctor consultation service. You can easily chat with an AI doctor or talk to a doctor online for personalized advice about your dietary choices this festive season.
References:
- Pooja Bhatnagar, Prateek Gururani, Bhawna Bisht, Vinod Kumar, Navin Kumar, Raja Joshi, Mikhail S Vlaskin. Impact of irradiation on physico-chemical and nutritional properties of fruits and vegetables: A mini review.. PubMed. 2022.
- Kame-Ngasse Ginette Irma, Ebogo-Belobo Jean Thierry, Kamwa-Ngassam Isaka, Watat Stella Vanelle, Atembeh-Noura Efietngab, Tchinda-Tiecheu Emilie, Tsafack Judith, Nkengazong Lucia. Parasitological assessment of some fruits and vegetables commonly sold in retail outlets in the Mfoundi Division of Cameroon.. PubMed. 2023.
- Nicholas Ansai, Edwina A Wambogo. Fruit and Vegetable Consumption Among Adults in the United States, 2015-2018.. PubMed. 2021.
- Kamala Krishnaswamy, Rajagopal Gayathri. Nature's bountiful gift to humankind: Vegetables & fruits & their role in cardiovascular disease & diabetes.. PubMed. 2018.
- Edwina A Wambogo, Nicholas Ansai, Namanjeet Ahulwalia, Cynthia L Ogden. Fruit and Vegetable Consumption Among Children and Adolescents in the United States, 2015-2018.. PubMed. 2020.