Your Personal Guide to Adding Super foods to Your Holiday Meal

by on December 22nd, 2010 at 7:00 am

Many of us have heard about ‘super foods’, foods that can significantly improve your health and well-being due to their high vitamin and mineral content.

Guess what? The holidays are a great time to incorporate super foods into the meal plan and give your family and friends the gift of health!

Low fat yogurt:  Yogurt is considered a super food due to its numerous health benefits. The probiotics in yogurt help regulate the digestive system and promote immune system health. Yogurt is also an excellent source of calcium, iodine, riboflivan Vitamin B12 and phosphorus. It’s also a healthy source of protein.

Studies have shown that people living in countries where yogurt was a dietary staple actually lived longer. Try adding yogurt to your holiday meal by substituting it in dishes that call for sour cream.

Eggs: Eggs are considered a super food due to their healthy Omega fatty acids content. They’re also an excellent source of protein and extremely versatile.  Opt for eggs that come from free range hens that are fed an organic diet. You’ll notice they have a more deeply colored yolk and they definitely taste better. Add them to salads, desserts, and of course, a holiday classic: eggnog.

Beans: Beans are a nutritional powerhouse; they contain fiber and healthy amino acids the body needs on a regular basis. Winter is definitely a great time to add beans to your diet; they go great in hearty soups and stews and are also a main component of spicy chili!

Salmon: Most people know how healthy cold water fish is for our heart due to their high omega fatty acid contents. Adding a fish dish to your holiday meal is a great option for those looking for a healthy and low-fat protein option.

Broccoli: This delicious cruciferous veggie boasts a high vitamin C content which as we know helps protect our immune systems from colds and flu. Broccoli can be simply steamed and served as a side dish, or mixed with eggs, milk and cheese for a savory casserole.

Sweet Potato: Who doesn’t love sweet potato casserole? These delicious vegetables have a high content of the antioxidant beta carotene which gives them that bright orange color. The good news is beta carotene helps fight the free radicals responsible for aging. That’s about as close as you can get to the fountain of youth during the holidays.

Berries: We’re all familiar with the antioxidant capacities of berries. Adding them to tarts and pies is a great way to add these healthy fruits to your holiday meal. Buy them when they’re at their freshest at the end of the summer and store them in the freezer so you can use them year-round.

There are also small things you can do to improve your holiday meals (and all your meals)

  • Substitute vegetable oil for olive oils
  • Substitute margarine with organic butter
  • Substitute egg mix with free range organic eggs
  • Substitute at least one of you regular veggies or fruits with organic

For an herbal remedy that promotes healthy digestion and comfort after meals try DigestAssist

For more information and free tips to help promote digestion download our free eBook Natural Help for Digestion.

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