With all the activity and stress of the holidays, this is an excellent time to focus on nutrient-dense foods and beverages that support your gut microbiome, brain function, immune system and mood!
Hydration – Aim for 1/2 of your body weight in ounces of water and herbal tea per day. With increased forced heat indoors and lots of activity, it is more important than ever to stay hydrated.
Vegetables – Fill half your plate with a variety of veggies. Veggies are rich in antioxidants that fight cell damage, and compounds like potassium that help maintain healthy blood pressure. Vegetables are also low in calories, aid digestion, and can help with weight management and blood sugar control.
Fiber – Eating fiber supports digestion, helps prevent constipation, and contributes to a feeling of fullness. A high-fiber diet is also linked to a lower risk of type 2 diabetes, heart disease, and certain types of cancer. Many vegetables offer fiber, as do nuts & seeds. Sprinkle them on your meal throughout the day! Aim for 30 grams per day.
Protein – Eating protein provides sustained energy by stabilizing blood sugar levels, unlike the spikes and crashes from simple carbs. It also fuels the body through muscle repair and metabolism regulation, which helps with overall energy and performance. Aim for 30 grams with breakfast to feel great throughout the day.
Healthy fats – Aim for 2-4 tablespoons a day. Avocado, nuts, fatty fish like salmon, olive oil, avocado oil are all healthy fats. Healthy fats provide energy, protect organs, and support cell growth, while also helping to lower “bad” LDL cholesterol and raise “good” HDL cholesterol, which reduces the risk of heart disease. They are essential for absorbing vitamins and nutrients, and polyunsaturated fats (like omega-3s) are vital for functions like blood clotting, muscle movement, and reducing inflammation.
Get a little SPICY! Eating spices can improve digestion, reduce inflammation, boost metabolism, and may lower the risk of chronic diseases. Spices can also help fight bacteria and provide antioxidants, with specific benefits varying by spice, such as turmeric for inflammation and cinnamon for blood sugar.
Enjoy the holiday season and take good care!