The holidays are a time of indulgence, but it is possible to enjoy the season without gaining weight or expanding your waistline.James Pauls/Getty Images/iStockphoto
The holidays are a time to indulge in shortbread cookies, bite-size hors d'oeuvres, turkey stuffing and perhaps an eggnog or two. But they needn't steer your healthy eating habits completely off course. With a little know-how and a game plan, it is possible (honest) to survive the festive season with nutrition in mind – and without expanding your waistline.
To sharpen your healthy eating skills this holiday season – and to pick foods with the best overall nutrition value – take a few minutes to complete my nutrition-IQ quiz. Then, score your answers.
1. The average person gains five pounds during the holiday season? True or False?
False. In truth, holiday weight gain is minimal. Research has revealed that healthy-weight individuals gain only one pound over the holidays. People who are overweight, on the other hand, can gain five pounds or more. Despite an average weight gain of one pound, the problem is that most people don't take it off in the New Year. That extra pound accumulates year after year. Bottom line: Your eating habits January through November matter the most when it comes to managing weight.
2. Nuts are a healthy cocktail snack, but which type delivers disease-fighting omega-3 fatty acids?
a) Peanuts
b) Walnuts
c) Almonds
d) Cashews
Answer: b. While all types of nuts are nutritious, only walnuts contain alpha linolenic acid (ALA), a plant-based omega-3 fat linked to protection from cardiovascular disease and Type 2 diabetes (flax and chia seeds are also good sources). One ounce of walnuts (14 halves) serves up 2.5 grams of ALA; women require 1.1 g each day; men need 1.6.
3. Which glass of holiday cheer delivers the fewest calories?
a) Light beer
b) Pomegranate martini
c) Mulled wine
d) Champagne
Answer: d. If you're counting calories, choose bubbly. A four-ounce serving will cost you only 78 calories. The highest calorie choice is the pomegranate martini (vodka, cranberry juice, orange liqueur) serving up 185 calories. Mulled wine (5 ounces) made with sugar and spices has 150 calories and light beer (12 ounces) serves up 95.
4. Turkey, rich in an amino acid called tryptophan, causes post-meal drowsiness. True or False?
Answer: False. It's true that tryptophan in turkey (and chicken) is used to make serotonin, a brain chemical that facilitates sleep and improves mood. But to achieve its relaxing effects, tryptophan would have to be consumed alone and on an empty stomach. Dozing off after a big holiday meal is more likely due to overeating and, if you've imbibed, the sedating effect of alcohol.
5. At what temperature is your stuffed holiday turkey considered safe to eat?a) 63°C (145°F)
b) 71°C (160°F)
c) 80°C (175°F)
d) 82°C (180°F)
Answer: d. 82°C (180°F). Use a digital meat thermometer and cook your turkey until the temperature at the thickest part of the breast or thigh is at least 82°C (180°F). To kill harmful bacteria, turkey should be roasted at or above 177°C (350°F). It's not recommended that poultry be partly cooked one day and finished the next.
6. Condiments add flavour to holiday meals. Which one is the best source of antioxidants?
a) Grainy mustard
b) Cranberry sauce
c) Horseradish
d) Applesauce
Answer: b. Cranberry sauce rules thanks to its impressive content of anthocyanins, potent antioxidants thought to guard against urinary tract infections, gum disease, ulcers and, possibly, heart disease. Applesauce comes in second due to quercetin, an antioxidant with potential anti-cancer properties. (Raw apples have more quercetin.)
7. If you want to save plenty of calories, forgo the gravy on your turkey and mashed potatoes. True or False?
Answer: False. Gravy is not the calorie-buster many people think it is delivering, surprisingly, only 8 calories per tablespoon. That's insignificant compared to the butter basted on turkey, whipped into mashed potatoes and added to stuffing (120 calories per tablespoon). To save meaningful calories, replace butter (and cream) in mashed potatoes with plain yogurt or sour cream and moisten stuffing with sodium-reduced chicken stock.
8. Your holiday meal leftovers can be safely refrigerated for:
a) 1 week
b) 3 days
c) 5 days
d) 2 weeks
Answer: b) To ensure safeness and best quality, refrigerated leftovers such as turkey, potatoes, vegetables and stuffing should be consumed within three to four days. (Store gravy for one to two days.) Reheat leftover turkey to a temperature of at least 74°C (165°F) and gravy and soup to a rolling boil.
9. If you're going to indulge your sweet tooth, which holiday treat is the lowest in calories?
a) Pecan pie, 1 slice (1/8 of a pie)b) Traditional fruitcake, 1 slice (1/12 of a 7" cake)
c) Pumpkin pie with whipped cream, 1 slice (1/8 of a pie)
d) Mincemeat pie, 1 slice (1/8 of a pie)
Answer: c. Pumpkin pie, even topped with whipped cream, comes out the winner at 348 calories (316 calories without whipped cream). It also serves up calcium, potassium and nearly a full day's worth of vitamin A. Fruitcake is a close runner-up at 366 calories; it's also a good source of iron and potassium thanks to dried fruit. A slice of mincemeat and pecan pie clocks in at 477 and 503 calories, respectively. Ouch.
10. If you want to get fitter and healthier in 2015, it's best to make a New Year's resolution. True or False?
Answer: True. Research suggests that people who make resolutions to get fitter are 10 times more likely to make it happen, at least in the short term, than those who simply wish to change their habits. Now is the time to make specific, realistic and time-framed goals to improve your diet and exercise habits in 2015.
What's your score? Rate your holiday nutrition savvy
Add up your correct responses to see how you scored.
9-10: I'm impressed. You score an A+.
7-8: Not bad. Review your answers to see what you need to brush up on.
6 or less: Homework required. Consider consulting a dietitian in 2015.
Leslie Beck, a registered dietitian, is based at the Medisys clinic in Toronto. She is a regular contributor to CTV News Channel.
Leslie Beck