Have a little more cranberry sauce - we insist! Tip on having a more nutritious holiday.
The holiday season brings opportunities and occasions to enjoy food with family and friends. Traditional foods passed down through the years with regional cuisines and local traditions are sure to be shared during the holidays. And sometimes, eating healthy over the holiday season can be challenging. This year why not try and add a little cranberry into your holiday meal?
The cranberry fruit grows on evergreen dwarf shrubs, creeping vines, that grow in acidic bogs in the northern hemisphere. These sweet and acidic little red berries are often made into a sauce and paired with roasted turkey to make an awesome traditional holiday dinner.
The cranberry is composed mostly of water (87%) and carbohydrate (12%) and contains lots of vitamin C (although lost when dried), fibre, polyphenols, and the essential trace mineral: manganese.
Manganese helps your body make energy and has antioxidant properties. Your body needs manganese for strong bones, blood clotting and a healthy immune system. Manganese is naturally present in many foods. Besides the cranberry, you can get manganese by eating a variety of foods, including the following:
Whole grains, such as brown rice and oatmeal
Clams, oysters, and mussels
Nuts, such as hazelnuts and pecans
Legumes, such as soybeans and lentils
Leafy vegetables, such as spinach and kale
Some fruits, such as pineapple and blueberries
Tea
Many spices, such as black pepper
Cranberry supplements and juices are often taken to help manage urinary tract infections (UTIs). Cranberries contain a bioactive compound that makes your bladder wall more slippery so bacteria can’t stick to it. The vitamin C in cranberries will also help increase the acid in your urine making it difficult for bacteria to grow. Cranberry (juice or supplements) may help decrease the risk of recurrent UTIs among generally healthy non-pregnant women, but there is limited and inconsistent evidence that daily consumption of specified amounts of cranberry (juice or supplements) may help to prevent UTIs, or to help once a UTI is established. When incorporating cranberry juice into your diet, consideration for additional sugar, calories and potassium, and the possible effect of reflux, may be important. Bottom line, cranberry juice can be incorporated into a healthy diet and contribute benefits, but water is the fluid of choice for overall hydration and bladder health.
There is also new research looking into the effects of polyphenols found in cranberry and other fruits and vegetables on the gut microbiome, which may play a role in and reduce the risk of chronic diseases such as cardiovascular disease, osteoporosis, inflammatory bowel syndrome and mental health disorders.
Overall, this berry packs a punch and can be enjoyed as part of a healthy diet. Leftover cranberry sauce? Stir it into vanilla Greek yogurt and sprinkle it with muesli or granola for a healthy snack, bake some cranberry sauce muffins complemented with orange zest or utilize leftover cranberry sauce in a fruit crisp, alone or in combination with other berries, for a great tangy flavour.
During the holiday season, many of our clients live alone and still require help to ensure they are getting the nutrition they need. Our team at Calgary Meals on Wheels, along with our wonderful and dedicated volunteers, continues to work with passion preparing and delivering nutritious and delicious meals to people in our community over the holiday season. From roasted turkey served with our house-made bread stuffing, savoury baked ham and scalloped potatoes to fresh fruits and soft ginger cookies our clients will continue to eat well.
Help us continue to support our neighbours in need this holiday season
Wishing everyone good nutrition and happy holidays!
This information is provided by our Registered Dietitian and is not meant to replace advice from your medical doctor or health professional regarding your individual needs. It is intended for educational and informational purposes only.