Holiday seasons are usually marked with festive meals and decadent desserts. However, medical studies suggest that healthy eating and good nutrition are essential components in helping prevent illnesses like cancer, heart disease, diabetes, and high blood pressure.
Dr. Rick Samaha and Dr. David Stern, two Philadelphia VA Medical Center researchers, completed a nutrition study earlier this year, published in the New England Journal of Medicine, that noted the differences between a low-carb and low-fat diet.
The VA researchers found the ideal approach may lie less with the proportions of fat and carbohydrate in the diet and more on the quality of foods.
"One reason for the apparent failure of low-fat diets is that people tend to make up for lower fat intake by eating more junk food," they wrote.
The following are some healthy eating tips to keep in mind during upcoming holiday parties:
• Choose healthy snacks whenever possible, such as vegetables, fruits, or pretzels. Have fruit for dessert.
• Share with someone else if eating high-calorie desserts.
• Request that salad dressings and other toppings be served on the side when ordering at restaurants.
• Choose clear broth soups (bouillon, vegetable, French onion) over heavy cream soups (cheese, clam chowder).
• Try sparkling water, seltzer, or diet soda instead of high calorie beverages like alcoholic drinks and eggnog.
• Eat slowly and savor the flavors of the food. Go back for seconds only if still hungry.
• Avoid the trap of eating more junk food because it's lower in fat.
• Avoid over-eating holiday desserts like candies and cookies.
• Eat vegetables with high fiber, such as celery, which is healthy and helps make you feel full.
For more information on healthy eating and disease prevention from the VA, visit www.vaprevention.com.
