The holiday season brings joy, delicious feasts, and the warmth of gathering with family and friends. Yet, alongside these festivities, it also prompts heightened awareness about health and nutrition. Amid holiday indulgence, experts share guidance on ensuring meals can be both enjoyable and considerate of dietary needs.
One key aspect of holiday meals is accommodating our furry friends. Considering our pets contributes to the joyous atmosphere of the season. Petcurean, known for its premium quality pet food, emphasizes the importance of offering safe and nutritious food choices during the holidays. Pet parents can treat their dogs with plain vegetables like steamed green beans and carrots, which are not only tasty but also packed with vitamins. Steaming helps retain nutrients, making these vegetables healthier and more digestible for canine companions.
It's important to note what foods should be avoided. Chocolate tops the list, as it contains theobromine and caffeine, which are toxic to dogs. If ingested, chocolate can cause various health issues, from vomiting and diarrhea to more severe complications. Pet owners are encouraged to monitor their pets closely and contact veterinarians if they suspect chocolate consumption.
Fresh meats like chicken or turkey can be included as well. They serve as nutritious meals when cooked properly and can be easily digested by dogs. Pet parents might also opt for kibble made with fresh meats, such as Now Fresh. By adding water, caregivers can create delectable bone broth gravy for their pets.
While the holidays can tempt pet parents to share table scraps, it's best to sidestep this practice. Table scraps may introduce allergens or other health risks, including digestive complications and obesity. On the other hand, pumpkin—an iconic holiday food—can be beneficial for dogs. It's rich in fiber and nutrients, making it suitable for digestion, as long as it's served plain and free of additives.
Shifting focus to the human side of holiday dining, desserts often take center stage. Yet, as indulgent as they may be, many traditional holiday desserts can pack excessive calories, sugar, and fat. Nutritionists suggest moderation and mindful portion control. According to the 2024 International Food Information Council (IFIC) Food & Health Survey, 66% of Americans are working to reduce sugar intake, highlighting the growing focus on healthier eating habits.
Christmas pudding serves as one example of treats to approach with caution. Bharathi Ramesh, a nutritionist, emphasizes savoring such desserts as occasional treats rather than consuming them excessively. A typical 100g serving contains around 34 grams of sugar, exceeding the American Heart Association's recommended daily limits for women and approaching the men's limit. Ramesh advises making homemade versions to control ingredients, focusing on whole-grain flour and healthier fats.
Eggnog is another holiday favorite often laden with calories. Michelle Rauch, MSc RDN, describes traditional eggnog as highly calorie-dense, with one cup containing approximately 343 calories. The addition of alcohol can increase this significantly, alongside added sugars. Striking a balance is key, so options like plant-based milk and skipping alcohol can lighten the calorie load.
Hot chocolate lovers should also tread carefully; this warming drink is often sugar-heavy and calorie-dense. Dietitian Jordan Anthony warns of the blood sugar spikes associated with sugary beverages, advocating for moderation during the holiday season.
Pecan pie is notoriously rich, with slices averaging 500-600 calories. Melanie Marcus recommends lighter alternatives, such as reducing sugar and remaking crusts or opting for crustless versions. Even pumpkin pie, known for its nutrient content, can contain excessive calories. Marcus suggests making it crustless or using bananas to cut some of the sugar.
For those with gluten sensitivity or celiac disease, the holidays can pose additional challenges. Luckily, accommodating gluten-free guests can be seamless with some thoughtful planning. Hy-Vee dietitians recommend being mindful of cross-contamination, since even trace amounts of gluten can cause harm to those with celiac disease.
Among their suggested gluten-free foods, gluten-free Chex cereal is easy to incorporate and can feature prominently at gatherings. Sweet Loren's gluten-free cookie dough also shines as it’s simple to use and free from several allergens. Other gluten-free favorites include nutritious popcorn, readily available fresh produce like pumpkins and Brussels sprouts, and products such as Good Graces' gluten-free gravy.
To navigate gluten-free meal planning, the General Mills Bell Institute of Health & Nutrition offers grocery guides. Hy-Vee dietitians are available for insightful advice and can help tailor gluten-free options to suit any holiday menu.
With just the right amount of planning and compassion for both pets and guests, the holiday season can remain festive and healthy. Understanding the balance between indulgence and nutrition is key to enjoying the food-filled celebrations to their fullest.
