DVIDS – News – Staying Healthy While On Vacation – Registered Dietitian Shares Recipe Ideas & Tips


Jenn DeHaan | Fort Knox News

FORT KNOX, Ky. – Holidays are a time to get together with loved ones, often around a table to share a meal.

According to Laura Bottoms, head of nutritional care services at Fort Knox, enjoying delicious holiday food doesn’t necessarily mean sacrificing nutrition. She hears that a lot of her clients tend to make the same mistake.

“A lot of times what I see happen is that people are going to kind of throw their hands up and think that if they can’t be perfect and strict with their diet since it’s the holidays, they go for a free game, “Bottoms said.” I encourage people to strike a balance.

According to Bottoms, worrying about healthier dishes to eat or serve for holiday meals doesn’t have to be stressful.

“A lot of times there’s a lot of anxiety about eating while on vacation,” Bottoms said. “If we’re able to think of it in a different way – like just another meal – we’ll see that holiday foods aren’t bad; it’s just food. It’s when we categorize them that we feel mentally restricted and develop shame or guilt towards them.

For those preparing to host a get-together this year, Bottoms recommends one thing she does that makes it easier for all of her guests, whether or not they have specific dietary needs.

“If I’m hosting a meal, I make sure I offer options so that there is choice,” Bottoms said. “You can still have the sweet potato casserole and the green bean casserole, but also a salad or some other vegetable. “

Bottoms said the key is not to overthink it, but rather to keep the meal plan simple. This is especially the case when thinking of holiday treats.

“One of my favorite strategies for the holidays is instead of having a bunch of different desserts, I highlight just one,” Bottoms said. “You just have to make it a star and go the extra mile instead of offering several varieties, which stimulates consumption. “

Bottoms explained that choosing to make a dessert with lots of fresh fruit or even a cake made with applesauce is one way to make the meal healthier – another is to go for products that are low in fat and low in fat. sodium in recipes. She said the food is always delicious this way, but doesn’t come with all the guilt.

“You can make healthy swaps in your dishes to reduce the amount of saturated fat or added sugars,” Bottoms said. “Trading can make food more nutritious, but I encourage you not to do it at the expense of taste. “
There are a number of websites to find healthier holiday recipes for everything from appetizers and entrees to desserts, Bottoms said. A few that she recommends include:

• https://www.cookinglight.com/search?q=holiday
• https://www.eatingwell.com/recipes/17959/holidays-occasions/
• https://www.countryliving.com/food-drinks/g4738/healthy-christmas-recipes/
• https://www.foodnetwork.com/holidays-and-parties/packages/holidays/holiday-central-how-tos/holidays-made-healthy-smart-indulgences
• https://www.asweetpeachef.com/healthy-holiday-recipes/

Since it can be difficult to find a healthier option to include in the meal, Bottoms said, she has a foolproof dish that serves as a benchmark when invited to vacation gatherings.

“My favorite thing to bring to any holiday meal is a fine mixed salad,” Bottoms said. “Have things like chopped apples or cranberries, maybe walnuts or pecans, maybe goat cheese or feta, and really make it a salad that has the holiday feeling to add. at the meal and to help make this balanced plate. “

While Bottoms said she doesn’t feel the need to avoid food while on vacation, she pointed out one thing not to do.

“A big mistake that I see people make is restricting themselves before the special meal, like skipping breakfast to have fun later,” Bottoms said. “What it ends up doing is setting you up for failure because you end up eating more than you normally would instead of more responsible portions.”

Bottoms encouraged everyone – whether or not they adhere to certain dietary restrictions – to just take advantage of the vacation fare and not see it as a setback.

“A meal, dessert or even a few of those things isn’t going to negate a year of great food,” Bottoms said. “Make progress, not perfection.”

Date taken: 09/11/2021
Date posted: 11.09.2021 13:24
Story ID: 409006
Site: FORT KNOX, Kentucky, United States

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