Holiday Nutrition Tips from Health Mag Contributing Editor

Cynthia Sass MPH, MA, RD, CSSD

Cynthia is a three time New York Times best selling author, columnist and practitioner, with master's degrees in both nutrition science and public health. One of the first registered dietitians to become Board Certified as a Specialist in Sports Dietetics (CSSD), she consulted for the New York Yankees for five seasons (2015-2019). She is a Health Magazine Contributing Editor and has a Private Practice in LA.

This holiday season the top priority is to stay safe. In addition to the protective habits we've been hearing about for months (proper hand washing and social distancing) one of the best ways to take care of yourself is through good nutrition.

Every meal is an opportunity to either bolster immune function, or potentially weaken it. To support your immune system try to limit excess alcohol and sugary foods, and build meals around whole plant foods that contain nutrients and bioactive compounds that support immunity. 

These include: green vegetables and cruciferous veggies; garlic and turmeric; beans and lentils; sweet potatoes and carrots; pumpkin seeds, walnuts and Brazil nuts; pomegranate and citrus. 

Consider making dishes like garlicy green beans sautéed in extra virgin olive oil, oven roasted Brussels sprouts garnished with walnuts; mashed turmeric cauliflower, roasted sweet potatoes topped with pumpkin seeds; hearty lentil soup; and plenty of water with citrus slices or a sprinkle of pomegranate arils. 

These fiber and nutrient rich foods also support sleep and movement, which are needed for a healthy immune system, so they create a protective domino effect. 

Enjoy the holidays and splurge on a few can't-live-without treats, but this year more than ever, make nutrition a priority.