Plant-forward Holidays

Holidays are all about bringing families and friends together, celebrating and of course, enjoying delicious food. So, as you dive into the holiday season, it is helpful to consider healthy eating tips and alternatives, focusing on plant-based foods. Emphasizing plant-forward holiday eating means prioritizing foods that mainly come from plants. This includes:

• Fruits
• Vegetables
• Nuts
• Seeds
• Oils
• Whole grains
• Legumes
• Beans

It doesn’t mean you have to give up dairy or meat but encourages you to be more intentional in incorporating more plant-based foods into your diet as they have numerous health benefits.

According to a study from Strategic Market Research in 2023 that studied about 100,000 American homes, 67% of U.S. citizens believe plant-based foods are healthier compared to animal-based foods. Additionally, 42% of them plan to eat more plant-based foods in the future. During the holidays, not only will this provide healthy and nutritious options, but it will also ensure you feel your best while still enjoying all the festivities. The key is to find a balance and make mindful choices so you can celebrate without regressing in your health goals.

Incorporate more plant-based foods into your holiday meal’s using the following tips.

1. Prioritize veggies as your biggest serving.
   
   Fill half your plate with vegetables. Think of Brussels sprouts, side salads, asparagus, broccoli, cauliflower, green beans, etc. These veggies can be roasted, steamed or even raw, adding a variety of textures and flavors to your meal.
   
   
2. Incorporate plant-based protein sources.
   
   Use plant-based protein sources such as beans, lentils, seitan (a plant-based protein made from wheat gluten) and tofu, making them a quarter of your plate. These foods can be incorporated into casseroles, soups, loaves or your own creative holiday-themed dishes. A baked lentils casserole can be a hearty and satisfying main dish, while sides could include a chickpea salad. Dry roasted chickpeas and edamame make for delicious toppings, whether you are adding them to dishes or serving them as appetizers.
   
   
3. Go for whole grains and starchy vegetables.
   
   Instead of using refined grains, choose whole grains such as:
   
   • Quinoa
   • Brown Rice
   • Whole Wheat Pasta
     
     In addition, starchy vegetables such as sweet potatoes, corn, peas and winter squash provide important nutrients. Whole grains and starchy vegetables also help you feel fuller longer. A quinoa and vegetable pilaf or whole grain bread stuffing can be excellent additions to your holiday table. Also, try this sweet potato casserole with brown sugar and pecans for a side dish. When preparing the vegetables, use olive oil instead of butter as a healthier option.
     
     
4. Switch from high-fat dairy to low-fat non-dairy alternatives.
   
   High-fat dairy products are high in saturated fat and calories, so swapping them out for non-dairy products that are high in protein and low in fat is beneficial. For example, use soy milk in soups, mashed potatoes or pies and cakes. Or try Greek-style plant-based yogurt for making dairy-free dips, creamy dressings and toppings for desserts. Other ideas include pea milk, almond milk, oat milk and soy yogurt. It is important to note you should avoid coconut yogurt because it is usually high in saturated fat.
   
   
5. Lighten up your desserts.
   
   For healthier dessert options, opt for fruit-based treats or those made with natural sweeteners. Baked apples with cinnamon can be just as satisfying without the extra calories. You could also try our tofu pumpkin pie, crunchy peanut butter fudge or blackberry crunch.
   
   

By following these tips, you can enjoy a festive holiday season without compromising your health goals. Embrace the opportunity to incorporate more plant-based foods to make your holiday meals both delicious and nutritious and carry these healthy habits with you all year long and beyond!

Like all types of cancer, colon cancer happens when cells grow and divide uncontrollably. All cells in your body are constantly growing, dividing and dying. That’s how your body remains healthy and working as it should. In colon cancer, cells lining your colon and rectum keep growing and dividing even when they’re supposed to die. These cancerous cells may come from polyps in your colon.

There are thought to be multiple causes for colon cancer. Diet and genetics play a role. To reduce the risk of colon cancer, limiting the consumption of red meat and alcohol is recommended. Eating fruits and vegetables has been shown to reduce the risk of colon cancer. Low dose aspirin has also been shown to be useful in some patients, though this is not generally recommended due to the long-term side effects of aspirin use.

Find more healthy recipes for any season on our Health Tips page. For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Sarah Haakenson, dietetic intern at Oklahoma State University and Cooper Clinic Nutrition.