Holiday season: Time to get smart with food

Melissa Southern-Garcia, Dietitian, Jakarta, southerndietitian@yahoo.com

During the busy holiday season, it's easy for time to get away from us. Planning healthy meals often becomes last on our list. Parties and get-togethers make it even more difficult to eat well. Here are some quick solutions for making your meals healthier.

1. Rethink your plate -- The typical Western plate consists of a large portion of meat with a small portion of vegetables and a starch. The typical Asian plate is healthier because it usually has smaller portions of meat, but it is mainly made up of starches -- either noodles or rice.

In both cases, a different ratio should be present on your plate. Ideally, two-thirds of your plate should consist of vegetables, fruits and whole grains, while the remaining one- third of the plate should consist of some type of protein, meat for example.

In general, try to serve larger portions of vegetable proteins rather than animal proteins.

2. Season Smart - Heavy cream, butter, oils, and flour add fat and calories to food when used as seasonings. Use seasonings with strong flavors such as chilies and spices to add flavor without the fat and calories. Onions and garlic are perfect ways to add flavor while receiving the added benefits of important phytochemicals found in each of these vegetables.

Allium, found in garlic is a powerful antioxidant that has been credited with a variety of health enhancing properties. Onions are an excellent source of quercetin, which research shows protects against cataracts, cardiovascular disease and cancer.

Quercetin is also found in apples and tea, but the absorption rate in the body is much higher after consuming onions.

3. Empower your Pantry - Stock your kitchen pantry with power foods. Whether you like to cook, or you have the help of staff, it is important to start with the right ingredients. Having a variety of healthy foods readily available in the kitchen makes it easier for anyone to plan a healthier meal. Some of the basics to have on hand include: ** Olive or Canola Oil - both of these oils are high in heart- healthy monounsaturated fats. They are also good sources of vitamin E. ** Tomatoes - Although we think of the tomato as a vegetable, it is actually a fruit. Not only is the tomato a very versatile product, it is also full of important anti-oxidants like vitamin C, and lycopene. ** Carrots - Beta-carotene, which makes carrots orange, is a powerful cancer-fighter and can easily be converted into vitamin A, which is essential for the health of your eyes and skin. ** Apples - Not only are they a good source of quercetin, but apples also contain a special type of soluble fiber called pectin that helps lower cholesterol in the body. ** Fish - Fish is an excellent source of protein, and freshwater fish such as mackerel, tuna, salmon, and herring are especially high in Omega-3 fatty acids.

Studies show that people who consume fish at least three times per week have improved cardiovascular health and possible strengthened immunity against cancer. Try to cook your fish in the oven or steamer rather than frying it, in order to avoid adding extra fat or calories. ** Broccoli - Although it is the brunt of many jokes, broccoli is not only versatile in the kitchen but also a nutritional powerhouse. It's high in fiber, a great source of beta-carotene, potassium and vitamin C. It is also a good source of folate, an important nutrient for heart health and for women who are pregnant or considering having a child. Broccoli also contains sulphoraphane, another cancer-fighting phytochemical.

4. Skimp on Sweets - Choose sweet foods in moderation. Sugary drinks such as sodas fill you up with calories but provide no real nutrients. Sugary foods such as desserts are usually also full of fat and calories.

During the holidays it's easy to be exposed to many different types of sweet snacks and desserts. Remember that you can enjoy these special foods, but try to do so in moderation. Control your portion sizes and remember to reserve these high calorie foods for special occasions.