Healthy Living in the North

Healthy holiday eating

Brussels sprouts on a baking sheet.

Make your holiday meal even more nutritious this year! Include lots of colourful veggies like Brussels sprouts, carrots, and beets!

Christmas is an exciting time, often filled with celebrations, parties, family, and friends. It’s also a time to share traditions, which often involve food. Holiday meals offer the opportunity for family members and friends to prepare and share a special meal together, and to learn from each other in the process. Even young children can help by doing things like washing vegetables, making paper place mats, setting the table, pouring water, and helping to clean up.

Looking at most holiday movies or commercials these days, we are made to think of holiday meals as always being rich and heavy. Think again! They actually have great potential to be nutritious and delicious! A meal of ham or turkey, vegetables, buns or stuffing, and dessert has a good chance of having 3-4 food groups from Canada’s Food Guide, making it a balanced meal.

Here are a few suggestions to make your holiday meal even more nutritious:

  • Offer sweet potatoes instead of, or alongside, white potatoes.
  • Include other colourful veggies like carrots, Brussels sprouts, and beets.
  • Boost up the stuffing by using whole wheat bread and adding cranberries or chopped apple, walnuts, and finely chopped carrots and celery.
  • Consider a dessert that includes fruit or dairy, such as a fruit crumble or milk-based pudding.

Some people worry about how much they eat at these special meals. Remember, healthy eating is not just about one meal or one day – it’s about your overall approach to eating. Give yourself permission to eat foods that you enjoy!

On the day of the holiday celebration, it can be helpful to continue with your regular meal and snack patterns that incorporate healthy choices so that you can listen to your hunger and fullness cues. Buffet-style meals can often leave you feeling overfull from wanting to try a little bit of everything. Instead, survey your options and choose those things you really want to try. You can always come back for more if you are still hungry.

Remember to take your time during holiday meals – eat slowly and enjoy the time with family and friends. The holidays are about the whole experience – building a snowman, admiring light displays with your family, playing a favourite board game – not just what’s on your plate!

Marianne Bloudoff

About Marianne Bloudoff

Born and raised in BC, Marianne moved from Vancouver to Prince George in January 2014. She is a Registered Dietitian with Northern Health's population health team. Her passion for food and nutrition lured her away from her previous career in Fisheries Management. Now, instead of counting fish, she finds herself educating people on their health benefits. In her spare time, Marianne can be found experimenting in the kitchen and writing about it on her food blog, as well as exploring everything northern B.C. has to offer.