Rosanna Pike | Tips for a hearty, healthy holiday

‘Tis the season for celebration and good cheer! It’s common for many of us to get carried away throughout the festivities by indulging at home more than we would at other times. But overindulging in the feasts and parties that mark the season can be quite taxing on our arteries and strain the waistline. So, instead of guilt-tripping ourselves in the new year, why don’t we find some ways to be merry and bask in the festivities without depriving ourselves? By reading this article, you’ve already made a conscious choice to have a healthy Christmas, or at least try to. Well, here are some tips for taking care of your heart and enjoying healthier versions of the foods we love this season.

HEARTY SWAPS, FROM MIND TO KITCHEN TO PLATE

Essentially, quick swaps are ideal for enjoying the foods we love without overdoing it. Whether you’ll be eating at home or at a gathering of family/friends, try to plan your meals with your health in mind. When shopping for and preparing meats, opt for leaner cuts and remove any visible fat. Try to limit the red and processed meat you have in favour of fish, chicken, turkey and plant-based options. If you’re eating out, try to choose the healthiest menu options to make the meal fit into your normal diet, rather than just going for your favourites.

Let’s face it, our minds and spirits are all in preparation mode. Some of us have already kick-started our gears with meats pre-seasoned, sorrel fermenting, and all you could ever think of! But let’s not get carried away in the kitchen and try to cook from, and for, the heart. If you’re looking to bake up a yummy fruitcake, you can reduce the sugar in your recipe by 10 to 20 per cent by simply using pureed pumpkin to replace a quarter of the sugar, and using half of the stewed fruits in the recipe. Maintain creaminess and flavour in your macaroni and cheese dish by using low-fat evaporated milk, oat or almond milk to make a cheese sauce. For meats like oxtail, add extra beans; and for smoked meats, just have thinner slices.

Don’t forget to get the most of your fruits and vegetables. A slice of cake the size of a deck of cards is sufficient and can be had with a half-cup of fruit. For children, a single scoop of ice cream with fruit is a good treat, while for adults, two scoops of ice cream are just right. If you’re in charge of the cooking, offer steamed or boiled vegetables without salt, and steer clear of adding butter to your corn, carrots or peas. Instead of the typical salad dressing, avocadoes can be used as a base for the dressing. Chopped fruits, like pineapples, apples and grapes, also add a pop of flavour and sweetness to salads. With everything else that’s on the table, no one will miss the added extras.

Stay hydrated. There’s plenty to guzzle during the festive season, but that doesn’t mean you have to overdo it. For drinks, the key is to not drink when thirsty, but to drink them to enjoy their flavour. For general drinking, reach for water; for flavour, reach for the drinks, aiming for no more than two per day. All that extra alcohol and calories can really mount up over Christmas, so try to keep tabs on what you’re drinking and sip plenty of water in-between.

SPEND SMART, EAT SMART

Let’s not forget that January is right around the corner, and as we all know, it tends to feel like two months in one. So, try to be choosy and spend judiciously on the foods you love. While out shopping, practise reading food labels on products, paying close attention to the portion/serving size and portions/servings per container. For energy, fat, saturated fat, sugars and sodium/salt, smaller percentages are better. For fibre, vitamin C, calcium and iron, larger percentages are better. Take a quick look at the ingredients list, too, to identify any non-nutritive sweeteners otherwise called artificial sweeteners or sugar substitutes. Some popular ones include stevia, sucralose and aspartame. Despite being considered safe by the FDA, and while they contain few or no calories and no nutrients, they have a greater intensity of sweetness. So stick to smaller quantities when flavouring foods and beverages or when purchasing. There are questionable health disadvantages associated with non-nutritive sweeteners, so taking a cautious approach may be prudent until there is more research in this area.

IMPORTANCE OF SCREENING

Cardiovascular disease (CVD) is the leading cause of death in Jamaica and, for the most part, this is preventable. Our lifestyle choices play a major role in our risk for developing CVD and, unfortunately, Christmas can create an environment where it may be even harder to make heart-healthy choices. Screening is important to identifying our risk. Early detection can prevent a heart attack or stroke. Take advantage of any screening promotions at The Heart Foundation of Jamaica, including during Heart Month in February 2023. We encourage you to ‘Do your Part, Check your Heart’. The life you save may be your own.

Overall, let’s try to enjoy the festivities without negative impacts on our health by paying attention to what really matters. Though food is at the heart of the holiday season, use balance and moderation as your guides, and put the focus on family and friends, laughter and cheer. Don’t forget to squeeze in some exercise; and for the love of your heart, avoid standing next to the food table at parties. This season, let love and happiness fill our lives! Jolly holly-days to you and yours.

Rosanna Pike is the health education officer for the Global Health, Advocacy Project at The Heart Foundation of Jamaica. Send feedback to c olumns@gleanerjm.com and g hapjm@gmail.com.