Can a “Southern Diet” vacation be healthy?

From Jennifer Porter Gore | word in black

(WIB) – Sweet Potato Pie. Mac and cheese. Cornbread, candied yams and another Piece of sweet potato pie.

One of the best parts of celebrating the holidays is filling your plate with seasonal dishes that are well-known in the black community. It’s that time of year when family favorites – including dishes made from grandma’s secret recipes – take center stage in the so-called Southern diet.

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But it’s also the time when doctors, nutritionists and health care providers warn about the dangers of these foods, which are often generously seasoned with salt, sugar and a stick or two of butter.

Although the holidays are often viewed as a time when nutrition goes into overdrive, many Thanksgiving and winter holiday foods contain nutrient-dense ingredients that can actually promote health—and reduce guilt.

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Word In Black asked Sue-Ellen Anderson-Haynes, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, for her opinion. 360 Girls and Women founder Anderson-Haynes agreed that some Southern Diet foods can be good for you — if butter, sugar, salt and overindulgence are kept in check.

“When I eat out, I give my patients tips on estimating portion sizes,” she says, noting that these are general guidelines. “A deck of cards is 3 ounces of protein, a baseball-sized carbohydrate is a cup of rice, pasta or mashed potatoes, and fats like butter, olive oil or sauce are about the size of a thumb.”

With that, Anderson-Haynes outlined some of the healthier aspects of the typical holiday dinner plate.

Sweet potato cake

A holiday favorite whose main ingredient is full of fiber and antioxidants. This includes beta-carotene, a precursor to vitamin A, which supports the immune system and plays an important role in eye and reproductive health. Make sweet potato cake with less added sugar for greater benefits.

cranberries

The humble cranberry usually plays a supporting role as a side dish or relish during the holidays, but the little red fruit is a nutritional powerhouse. They are rich in anthocyanins, which play a very important role in protecting cells from damage or even cell death. Cranberries improve blood circulation – improve heart function, help lower bad cholesterol and lower blood pressure. Additionally, studies show that cranberries can reduce the risk of urinary tract infections.

Kale

Another delicious side dish that punches above its weight when it comes to nutritional value. A great source of fiber, cabbage is one of the leafy green vegetables that improve the diversity of our gut microbiome, which studies show is closely linked to immune, brain and hormonal health. They are also rich in potassium, which supports muscle contraction, and folic acid, a B vitamin that is essential for brain and reproductive health. Fun fact: One cup of cooked kale provides a similar amount of calcium as one cup of milk!

Drinks

When it comes to healthy drinks, teas are the most beneficial: Studies show that black and green tea contain polyphenols, compounds that may help reduce the risk of certain chronic diseases. Mineral/sparkling water is also a good choice for hydration.

Based on current evidence from the World Health Organization, “no level of alcohol consumption is good for our health,” says Anderson-Haynes. “Therefore, I advise against alcoholic beverages for several reasons, including the risk of cancer, heart disease, etc. We often say that moderation is key, but moderation is different for everyone.

Beans, peas, lentils and nuts

Fiber-containing foods that aid digestion include legumes (which include beans, lentils, and peas), nuts, seeds, whole grains, fruits, and vegetables. Fiber feeds the good bacteria in the gut, which improves our digestion and overall health.

Above all, remember that stress increases cortisol levels, which have been shown to cause weight gain. So don’t stress and enjoy the holidays!

Can a “Southern Diet” vacation be healthy?

ByAmelia Journalton

From Jennifer Porter Gore | word in black

By Amelia Journalton

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