Holiday season: Time to get smart with food

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.