Tag Archive for: Thanksgiving

Yes, the Nutrients Are There

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My question is whether you get any nutrients besides sugar and fat from those marshmallow-covered yams or the green beans swimming in condensed mushroom soup and topped with fried onions from a can. The research on cooking techniques and retention of vitamins, minerals, and phytonutrients in vegetables and fruits is not extensive but overall, the answer is yes. Here’s a synopsis of what I found.

Cooking and Nutrients

The vitamin that seems to be lost regardless of whether it’s boiled, microwaved, or sauteed is vitamin C. Microwaving seems to preserve the most nutrients, but close to 90% of vitamin C is lost.

For some nutrients, such as beta-carotene and other carotenoids, starting with fresh vegetables as opposed to frozen seems to help retain nutrients. The amounts of carotenoids in carrots, sweet potatoes, pumpkins, and yams seem to increase when they are cooked. The same may be true in greens such as spinach and collard greens. Adding bacon doesn’t appear to cause any issues. Using nuts and fruit to make the veggies more attractive can add nutrients as well; for added color and texture, we added slivered almonds and pomegranate seeds to the brussels sprouts with parmesan—yum!

Casseroles may provide the best cooking style when appropriate. Whatever minerals leech out of the vegetables or fruits will be retained in the liquid of the casserole.

Surprise Finding

Cooking may reduce the amount of pesticide residues in vegetables. It’s nice to know that blanching, boiling and even stir frying may decrease residues by 10–80%. The research didn’t look at the liquid used for blanching or boiling, so we don’t know whether it’s a chemical change in the structure of the pesticide or it just leaches it out. Still, it was a welcome surprise.

The Bottom Line

Traditional holiday foods do retain beneficial nutrients. They can’t offset all the fat and sugar that were added, but we’re getting some of the vitamins, minerals, and phytonutrients the foods contain. To me, the real lesson is that the way the food is prepared may help you eat more vegetables and fruit. Steamed green beans? Yecch. But covered in a sauce? Maybe that will help get more vegetables into your picky eaters. As long as we control the amount and the frequency, we can feel good about eating holiday foods all year long.

What are you prepared to do today?

        Dr. Chet

References:
1. Food Sci Biotechnol. 2017 Dec 12;27(2):333-342
2. Nutr Bull. 2022 Dec;47(4):538-562.  doi: 10.1111/nbu.12584.
3. Foods. 2022 May 18;11(10):1463. 

Nutrients in Holiday Foods

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I hope you had a great Thanksgiving. With all the traditional and maybe not-so-traditional foods associated with the holidays, did you wonder how you fared from a nutrient perspective? We had a few of those foods that make you wonder: cheesy grits, corn pudding, and cranberry chutney to go along with the turkey. And don’t forget that pumpkin pie.

Never one to leave well enough alone, I wondered how much nutrition we actually get from traditional holiday foods that typically include more fat and involve more than just lightly steaming vegetables. How much butter and cream did you add to those mashed potatoes? How long did those greens beans cook? How about those marshmallows on the yams?

Do we end up with any nutrients—especially phytonutrients—from all those vegetables and fruit? Yes, you do, and how you cook the food makes a difference; in fact, one nutrient may increase with cooking! I’ll tell you what the research says on Saturday, but one thing’s for sure: Thanksgiving beats Halloween for nutrition.

What are you prepared to do today?

        Dr. Chet

Are You Ready for Thanksgiving?

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Paula and I would like to wish you all a very happy Thanksgiving (or if you’re not in the U.S., happy Thursday!) It’s been our pleasure to serve you this year, and we’re thankful for your support.

One of the questions that comes up year after year is how to deal with eating during the holidays. I’ve got you covered with Memo Classics from 2019. Just click on the links for a refresher on strategies to use this holiday season to keep your weight under control:

            Should You Have a Strict Holiday Eating Strategy?

            Is a Relaxed Holiday Eating Plan Better?

            Holiday Eating: The Best Solution So Far

A longer, more detailed look at holiday eating begins with this Memo:

            Holiday Eating: Abstain

Paula and I have finally lost a few pounds by changing what we eat, and we don’t want to discover them again this weekend. I believe these ideas will help you do the same.

We’re taking the rest of the week off to enjoy time with family; see you next Tuesday.

What are you prepared to do today?

        Dr. Chet

Happy Thanksgiving

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Paula, Riley, Jamie, and I would like to wish every one of you a Happy Thanksgiving. Normally, we would send these good wishes next week, but after a battle with brain cancer, Jamie’s sister passed away on Thursday leaving behind two young children. With the activities associated with passings, it seemed fitting to take care of family needs next week.

At times like these it can be hard to feel thankful, but we’ll always remember the time we had with Nicki and all the love she shared with Jamie and Riley. I know that many of you will remember Nicki and her family in your prayers, and we’re grateful for that as well.

While you spend time with family and friends, remember that life is short no matter how long you live. Take the time to appreciate all those people in your life, family or not, and let them know it.

One of the things that you can do is to begin or continue to work on being the best version of yourself. You may or may not live one second longer, but you will be able to live every day you’re alive. That means the time you spend with those you love and who love you may be even better.

I’ll see you in the next Memo on the 30th. Insiders, I’m still available when you need me.

What are you prepared to do today?

        Dr. Chet

Thanksgiving Wishes

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I got a few questions about the safety of microwaving after my Memos on nutrients in broccoli. In doing the research, I saw no evidence that there were any changes to the chemical composition of the vegetables. The science clearly demonstrates that the phytonutrients were not altered nor decreased. I know the Internet says crazy stuff about microwaves, but the science just doesn’t support any negative effects on the food itself.

I’m not a fan of cooking elaborate meals in a microwave because the heat is not distributed equally, but for steaming veggies and reheating leftovers, no problem. If you really want to maximize your nutrients, save any of the water remaining in the pans or containers for making soup. If minerals or other nutrients leach out, that’s where they’ll be.

Happy Thanksgiving!

Paula and I would like to wish you all a very Happy Thanksgiving. Because this is a busy time of the year, this will be the only Memo this week. Enjoy family and friends—and make sure you eat your vegetables, no matter how you decide to prepare them.

And here’s a tip for easier digestion: abide by the Golden Rule of dinnertime and don’t discuss politics or religion. Especially this year.

What are you prepared to do today?

Dr. Chet

 

Dreading Thanksgiving?

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Thursday is America's biggest eating holiday, and a lot of us who need to watch what we eat are dreading all the choices we'll have to make. How do you handle it?

Here's my suggestion: give yourself a moderate serving of everything that appeals to you and enjoy it thoroughly. If you absolutely must take a serving of Aunt Minnie's casserole, take a tablespoon or two; as long as you eat some, tradition is maintained and no feelings are hurt.

Then take a breather. Sit and talk with everyone for 10 or 20 minutes. If you . . .

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