Here are McDaniel’s top five power healthy foods for your holiday munching:
Cranberries: Cranberries are high in vitamin C, and full of antioxidants, which protects cells from damage by unstable molecules called free radicals. The National Institutes of Health is funding research on the cranberry’s effects on heart disease, yeast infections and other conditions, and other researchers are investigating its potential against cancer, stroke and viral infections. Drinking cranberry juice can block urinary infections by binding to bacteria so they can’t adhere to cell walls. A compound discovered in cranberries, proanthocyanidine, prevents plaque formation on teeth; mouthwashes containing it are being developed to prevent periodontal disease. In some people, regular cranberry juice consumption for months can kill the H. pylori bacteria, which can cause stomach cancer and ulcers. Preliminary research shows that drinking cranberry juice daily may increase levels of HDL, or good cholesterol and reduce levels of LDL, or bad cholesterol. Cranberries may also prevent tumors from growing rapidly or starting in the first place. Substitute dried cranberries for raisins when you bake, sprinkle them over a salad or throw a handful in trail mix. Add fresh cranberries to your oatmeal, your favorite muffin, waffle or pancake recipe. Combine fresh cranberries with diced apples, cinnamon, lemon juice, crushed pecans and sugar for a pie or cobbler filling that is the perfect blend of sweet and tart favors.
Cinnamon: About a half a teaspoon of cinnamon a day lowers the blood-sugar levels in patients who have type 2 diabetes and reduces bad cholesterol, some studies show. Cinnamon also may help stop the growth of bacteria. Add cinnamon to your morning coffee, hot chocolate, hot breakfast cereal or apple cider. Shake some cinnamon in pancakes, muffins or waffle batter. And sprinkle a dash of cinnamon on yogurt or winter comfort foods, such as stew, chili or oatmeal.
Nuts: Nuts and seeds are a great source of protein, fiber and monounsaturated fats, which are important for heart health. Walnuts provide essential omega-3 fatty acids, which carry numerous health benefits. Evidence is mounting that nuts help control your weight and decrease your risk of heart disease, diabetes and cancer. Add nuts and seeds to homemade trail mix or granola, use them to zip up chicken or tuna salads, combine in baked goods or sprinkle some in your salad for a healthy crunch. Caveat: because nuts are high in calories -- one ounce contains about 150 calories -- a small serving goes a long way.
Red wine: Appropriately colored for the season, red wine is a particularly rich source of antioxidants, like resveratrol and flavonoids. Resveratrol increases HDL cholesterol and prevent blood clotting. Flavonoids also helps prevent blood clots and plaques from forming in arteries. As you celebrate the season, enjoy a glass or two, but remember moderation is the key.
Pomegranates: Besides offering a joyous holiday hue, pomegranates offers the gift of health too! Pomegranate juice is packed with anti oxidants, and has up to two or three times the antioxidant power of green tea or wine. Early research shows that pomegranate juice may help reduce cholesterol and possibly bring down blood pressure. Pomegranates can be a messy food to prepare, so open them over a large bowl of ice water. The pulp floats to the top and the seeds to the bottom. Sprinkle the pomegranate seeds on salads, into muffin, waffle and pancake batters, on breakfast cereals, or in oatmeal. Use the juice in a smoothie or even as a light and healthy salad dressing.
McDaniel said adding these holiday health foods to our eating routine is a way to extend the sparkle of the season long after the Christmas tree has come down.
“These five foods are natural nutrient powerhouses,” McDaniel added. “Finding a way to incorporate those foods into our everyday eating patterns can help us enjoy the holidays year round.”