Healthy Christmas Dinner Ingredients
Why Turkey, Cranberries and Chestnuts are Good for You
Aug 17, 2009
There's little doubt once the festive season rolls around will power gets weaker while pants get a bit tighter. You may not always have the time to fit exercise in with your hectic social calendar, but a little prudence can go a long way in ensuring you don't pack on any holiday pounds. At the end of the day all foods are nutritious and if prepared in a healthy manner can provide some important nutrients. Here's why these festive favourites should be regulars on your grocery list.
Brussels Sprouts
These sprouts are high in glucosinolates and are now linked to a lower incidence of cancer, particularly of the colon and breast. Glucosinolates have the capacity to transform into other chemical entities called isothiocyanates and indoles. One of the effects of these substances is to boost the liver's ability to deal with potentially toxic substances.
Turkey
The good news about turkey is that it offers more protein per portion than chicken or beef. Turkey is also an excellent source of iron, riboflavin, zinc and vitamins B6 and B12 - essential nutrients for energy production and glowing health.
Cranberries
These are loaded with phenol compounds called flavonoids, which researchers believe may help reduce cardiovascular disease. Flavonoids work by inhibiting blood clotting, increasing the diameter of interior blood vessels and preventing the oxidation of cholesterol in the blood stream. Cranberries also have the ability to acidify urine and help prevent bacteria from adhering to the lining of the urinary tract.
Swedes/Rutabaga
Puréed, steamed or mashed, swedes (known as rutabaga in North America) are good sources of vitamin C and fibre. They are also low in calories and a rich source of fibre, potassium and vitamin A. Just remember to hold the butter, cream and marshmallows.
Potatoes
Not only are they fat and cholesterol free but they also contain loads of vitamins C and K, plus iron, copper and plenty of B vitamins. If eaten with the skin, you'll also reap the health benefits of fibre, making it a healthy holiday food. Sweet potatoes are an excellent source of vitamin C and A which work as powerful antioxidants to help eliminate free radicals.
Chestnuts
Often used in stuffing, chestnuts are low in fat, have high starch content and contain vitamin B6 and vitamin C. They are also a good source of potassium and folate. In addition, they help prevent getting colds and provide some protection against heart disease.
Carrots
Chock full of goodness, carrots contain the chemical family known as carotenoids, particularly beta-carotene. Vitamin A and beta-carotene may help prevent cataracts, a major cause of blindness in the elderly. However, resist the temptation to cover the carrots and Brussels sprouts with butter or any other fatty spread.
Smart Eats
Here are tips from a Dubai-based nutritionist on eating and cooking healthy during the festive season.
- Don't skip meals on the day of the party as it will force you to gorge when you get there.
- Skip deep-fried foods, creamy soups and cheese-filled casseroles and opt for healthier snacks like vegetable crudités or whole meal crackers with light cheese spread.
- If resisting the eggnog is futile just have a small portion to satisfy the craving.
- Use unsweetened applesauce instead of fat when baking. The consistency of the dessert will remain unchanged but will provide more nutrients and less fat.
- Add colour and extra vitamins to dinner rolls and cookies by incorporating some pumpkin purée into the dough/batter.
