Navigating the holidays: Tips for handling dietary restrictions
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The holidays are a very food-centric time of year. If you or your loved ones have dietary restrictions, it can turn hosting an event or attending a gathering into a stressful situation. Whether the diet is a personal choice, such as paleo or keto, or the result of a medical condition like diabetes or celiac disease, knowing what to avoid and how to avoid it is essential. Regardless, despite the challenges these restrictions bring with them, don’t let it feel like a burden. Use them as an opportunity to get creative in the kitchen!
Kori Dover, a registered dietitian (RD) and the director of food and nutrition outreach for the California Beef Council, has a number of tips and tricks for special diets. From expert advice to clever substitutions, she’s got all the tools you’ll need to navigate the festivities, for a successful (and healthy!) holiday season.
Have a Plan
Dover says communication is key: “Dietary restrictions can be misunderstood. If you are hosting, clarify with your guests what they can and cannot eat. This way, nobody is surprised by any dietary restrictions.”
Ask your guests if they have restrictions before you decide on your dinner menu. Even if you think you know what they can and can’t eat, it’s a good idea to double-check. This goes for guests, too. Make sure your host knows the foods you’re avoiding, whether by choice or necessity.
Read Labels
Familiarize yourself with the ingredients you or your guests can’t consume, and get in the habit of reading labels.
“If you’re hosting, keep the labels around from the products you’ve used so your guest can double-check that food fits their diet,” Dover says. “Often those with dietary restrictions have a good eye for decoding food labels and can spot ingredients that don’t comply with their needs.”
Keep a special eye out for certified food labels on both products and recipes that will make your search easier, like the American Heart Association “Heart Check” label. Beefitswhatsfordinner.com has many heart-healthy recipes with this certification, like these mini beef meatball skewers or this classic beef tenderloin roast with cranberry drizzle.
Simple Swaps
When adapting your holiday dishes to accommodate certain needs, don’t fret. There are plenty of easy substitutions you can make that will keep your meals delicious; maybe even more so! Here are some of Dover’s simple suggestions that might make all the difference.
When roasting vegetables, replace saturated fat with heart-healthy options like olive oil. Try this Whitney Bond recipe for roasted garlic parmesan broccolini that uses olive oil.
Click here for more advice on reading labels.
Courtesy of BeefItsWhatsForDinner.com
HOLIDAY MINI-BEEF MEATBALL SKEWERS WITH CRANBERRY BARBECUE SAUCE
Courtesy of BeefItsWhatsForDinner.com
CLASSIC BEEF TENDERLOIN ROAST WITH CRANBERRY DRIZZLE
Swap in gluten-free bread and flour in this caramel apple bread pudding recipe from Whitney Bond for a gluten-free dessert.
Mashed potatoes can be made with vegetable, chicken, or beef stock to create the same creamy taste.
Try swapping celery root for potatoes for a low-carb option. Parker’s Plate has a delicious whipped celery root mash recipe.
Kori Dover, RD
Ask for Advice
If you’re unsure about a recipe, ask! The best resource is someone with the dietary restriction you’re working with.
“Ask them for their favorite recipe and products they enjoy that will accommodate your menu.”
And if you’re struggling with a dietary restriction of your own, seek out help. There are support groups out there for all manner of diets. They can put you in touch with others that have the same dietary needs, and can be a valuable source of information.
Focus on the Present
Dietary restrictions aside, Dover’s bit of parting advice is relevant to us all.
“Don’t let the menu ruin your holiday festivities. Even if you don’t have many food options, try to focus on the present moment. The holidays offer us an opportunity to focus on face-to-face conversations and to create memories.”
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For more nutrition insight from Kori Dover, check out her blog at https://www.gfreekori.com/. If you have nutrition questions about your holiday meals, you can reach out directly to her by emailing kori@calbeef.org.
And to explore more nutrition options when it comes to beef, visit calbeef.org/nutrition.
Don’t let the menu ruin your holiday festivities. Even if you don’t have many food options, try to focus on the present moment.
Provide Options
“Leaving ingredients out of a dish can make it safe for everyone to eat. An easy solution for add-on ingredients, like cheese or toppings, is to place them on the side,” Dover says.
For example, when it comes to dinner staples such as a salad, place the croutons in a separate bowl for those who wish to add them. This way, those who are gluten-free or staying low-carb can enjoy them too. Keeping toppings and sauces to the side will not only relieve anxiety surrounding diet restrictions but also allow everyone to customize the meal to their personal tastes.
Courtesy of BeefItsWhatsForDinner.com