How to Add Nutrient-Dense Foods into Your Holiday Meals
With the upcoming holiday season upon us, we want to share our favorite ways to add nutrient-dense foods to holiday meals.
The term “nutrient-dense” isn’t a new term. In fact, it has been gaining popularity over the years. But what does this term actually mean? According to the dictionary: adjective
(of food) relatively rich in nutrients for the number of calories contained.
In other words, when you choose nutrient-dense foods you are choosing foods that give you the most nutrients (like vitamins, minerals, fiber, essential fatty acids, and phytonutrients) for the fewest calories. We aren’t saying calories are a bad thing, we know they are necessary for energy and survival, but knowledge is power and we want to empower you to make choices that will impact your health positively throughout the holiday season, and every season for that matter!
Fresh vs. Canned Fruits and Vegetables
Green bean casserole is a classic Thanksgiving dish. Making a homemade recipe with fresh green beans and milk vs. a canned version can provide you with more micronutrients, less calories and fewer preservatives.
What would a holiday dinner be without mashed potatoes? Making mashed potatoes from scratch vs. buying a box of instant potatoes provides a huge nutrient boost! To add in even more vitamins and minerals, try substituting sweet potatoes for white potatoes. For a lower carb version, mix mashed cauliflower into the potatoes.
Choosing Complex Carbohydrates
Whole grains contain more fiber and nutrients than traditional white bread as well as less sugar. This is important for fighting high cholesterol, digestive health, and avoiding blood sugar spikes. So whether it’s your dinner rolls, stuffing, pie crust, or salads, the addition of whole grains can be very beneficial! Brown rice, oats and quinoa are great examples.
In addition, low-glycemic vegetables such as broccoli, asparagus, spinach, and kale are ideal nutrient dense sources of carbohydrates. Serve as a side dish for your guests - steamed, roasted or blanched!
Knowing the Source of Your Protein
Whether your family prefers turkey or ham we feel it’s important to know the background story. If possible, we recommend choosing a pasture-raised, organic Turkey or Ham without added growth hormones, nitrates, antibiotics, or GMOs. Since pastured turkeys are allowed to forage on grass and bugs, their bodies contain much more nutrients than factory-farmed turkeys. Pastured turkeys have been shown to be higher in B vitamins as well as trace minerals: selenium, zinc and magnesium. These turkeys also have a more balanced ratio of Omega-3 to Omega-6 - two essential fatty acids.
How a Perfect Fit Can Help
Our chefs specialize in healthy and nutritious cooking and can accommodate any dietary needs including: gluten-free, vegetarian, vegan, keto, and paleo. If you are just trying to provide your family with healthier meals, know that homemade foods are generally more nutritious than restaurant-prepared foods and you can feel comfortable knowing all of the ingredients in your dishes.
Our team would love to help you with your holiday meal preparation so you can relax and enjoy yourself!
References
The George Mateljan Foundation. (n.d.). What is nutrient density and why is it so important? The World’s Healthiest Foods. Retrieved November 17, 2022, from https://whfoods.com/genpage.php?tname=george&dbid=81
Ponte PI, Prates JA, Crespo JP, Crespo DG, Mourão JL, Alves SP, Bessa RJ, Chaveiro-Soares MA, Gama LT, Ferreira LM, Fontes CM. Restricting the intake of a cereal-based feed in free-range-pastured poultry: effects on performance and meat quality. Poult Sci. 2008 Oct;87(10):2032-42. doi: 10.3382/ps.2007-00522. PMID: 18809866.
