Can a ‘Southern Diet’ holiday be healthy?

Sweet potato pie. Mac and cheese. Cornbread, candied yams, and another slice of sweet potato pie.

One of the best parts about celebrating the holidays is piling your plate high with seasonal foods well-known in the Black community. It’s the time of year when family favorites — including dishes made with Grandma’s secret recipes — take center stage from what’s sometimes called the Southern Diet.

However, it’s also the season for doctors, dietitians, and health care providers warning about the dangers of those foods, which are often liberally seasoned with salt, sugar, and a stick of butter or two. 

Still, while the holiday season is often seen as a time when diets get blown to blazes, many Thanksgiving and winter holiday foods feature nutrient-rich ingredients that can actually boost health — and reduce food guilt. 

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

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

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

Sweet Potato Pie

A holiday favorite, the main ingredient is packed with fiber and antioxidants. That includes beta-carotene, a precursor of Vitamin A, which supports the immune system and plays a vital role in eye and reproductive health. Make sweet potato pie with less added sugar to obtain greater benefits.

Cranberries

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

Collard Greens

Another delicious side dish that, when it comes to nutrition, punches above its weight.  A great source of fiber, collards are the sort of leafy green vegetable that improves the diversity of our gut microbiome, which studies show is closely connected to immune, brain, and hormone health. They are also loaded with potassium, which aids muscle contraction, and folate, a B vitamin essential for brain and reproductive health.  Fun fact: One cup of cooked collard greens provides a similar amount of calcium as one cup of milk!

Black eyed peas PHOTO: JASMINE WAHEED/UNSPLASH

Beverages

When it comes to healthy drinks, teas are most beneficial: studies show black and green teas contain polyphenols, compounds that may help reduce the risk of certain chronic diseases. Also, sparkling water/seltzer are great choices for hydration.

Based on current evidence from the World Health Organization, “No level of alcohol consumption is good for our health,” Anderson-Haynes says. “Hence, I do not recommend alcoholic beverages for several reasons, including risk of cancer, heart disease, etc. We often say moderation is key, but everyone’s moderation is different.

Beans, Peas, Lentils and Nuts

Fibrous foods that support 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.

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

This article first appeared on Word in Black.