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5 Ways to Keep the Holidays Healthy with Walnuts

  • 3 min read

Whether you’re partaking in the roast beast or not, there is no need to Grinch around the table this holiday season to stay on top of your nutritional goals. In order to #makeeatingeasier, we’ve compiled a short list of pointers to keep mind over matter with all the delicious foods coming your way.

1. Snacking on Walnuts between Meals

2. Taking a Nutrient-Dense Approach to Salads and Desserts

3. Eating Plant-Based

4. Eating More Healthy Fats

5. Enjoying A Wide Range of Foods

 

1. Snacking on Walnuts between Meals

In recent decades snacking has become an increasingly prevalent source of calories for American Adults which may initially sound like a bad thing, but the fact is some people need snacks to keep on keeping on. If you happen to be one of those people, the switch to healthier snacking is easier than you might think. There are many fruits and nuts out there to snack on, however eating heart-healthy Walnuts and Dates between hearty holiday meals is a great option as these two are packed with essential minerals and vitamins as well as healthy fats and carbs!

Mean Calorie intake in a day from snacks and other eating occasions, adults, by age group, WWEIA, NHANES 2007-2008 Infographic, Men: ages 20-39 652 calories from snacking 2055 from other eating instances, Men Ages 40-59 600 Calories from snacking 1998 calories from other eating instances, Men 60+ 447 Calories from snacking and 1555 calories from other eating instances. Women ages 20-39 465 calories from snacking and 1366 calories from other eating instances, Women ages 40-59 444 calories from snacking and 1393 Calories from other eating instances, Women 60+ 325 Calories from snacking and 1217 Calories from other eating instances SOURCE: What We Eat In America, NHANES 2007-2008, Day 1 dietary intake Data, Weighted

2. Taking a Nutrient-Dense Approach to Salads and Desserts

Take time to optimize the ingredients in your appetizers or accessories to your meals based on your nutritional needs. While the full answer to what you should be eating to stay healthy is highly personalized, you can still take time to make sure you are eating what is best for you. When looking at Salads and Desserts specifically there’s enough room to add Walnuts and keep your immune system in tip-top shape!  

3. Eating Plant-Based

With nutrient density in mind, it’s hard to go wrong going plant-based or having a plant-based bias. In part, it goes back to optimizing ingredients based on your needs, but also eating plant-based is good for longevity and reducing the risk of heart disease. Additionally, vegetables contain lots of essential vitamins and minerals that the body needs to recover, which becomes important, especially during the flu season!

4. Eating More Healthy Fats

As one would expect, not all fat is created equal but the ones to stay clear of are trans-fats, polyunsaturated and monounsaturated fats that are found in walnuts for example are actually better for your health! So if you have the option opt for healthier fats this holiday season and save yourself some heartache later on.  Less Butter, More Better.

5. Enjoy a Wide Range of Food

The holidays are a time to enjoy with your loved ones, its time spent worrying less about food and more about how it brings you together. So as you indulge yourself with a wide range of foods remember to be thankful you are able to share the moment with those important to you!

 

There are of course more specific advice you can get for how to navigate the dinner table this winter, but that’s advice you’d want to get from your doctor. This blog is purely meant for educational purposes and should be seen as food for thought when brought to the table.

 

Disclaimer: This blog is meant purely for educational reasons and should not be taken as advice, if you have further questions regarding a dietary pattern or nutritional value it is best to consult your doctor. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment.

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