For cancer survivors, both during and following treatment, nutrition may focus around making healthier choices to reduce risk of progression and recurrence, as well as to support energy and healing. For most, the holidays are not associated with food choices that support these goals. However, there is a way to enjoy holiday eating while still incorporating nutrition. This holiday season, enjoy your favorite holiday dishes with a balanced and nourishing twist.
Supportive care throughout your cancer journey.
Strategies to help you with choices
Focus on whole foods and aim to add in a variety of nutrient-dense foods such as vegetables and fruits, whole grains, healthy fats and lean protein. A meal rich in protein, healthy fat and fiber will leave you feeling satisfied while also providing you with a balance of nutrients to fuel your body. Starting with a balanced plate will also make it easier to enjoy sweets and desserts while practicing moderation.
Focus on what you can control when it comes to holiday meals. This might mean being the one to bring a more healthful dish to a family gathering, building your plate to be more balanced (aim for half vegetables, one-fourth whole grains/starch, and one-fourth lean protein), and keeping your other meals and snacks throughout the day consistent and balanced. Another great holiday meal strategy is to limit the leftovers. This will make it so that the holidays affect fewer meals out of your total week.
Consider alternatives to make recipes healthier
Consider some simple alterations you can make to your holiday recipes. When a recipe calls for mayonnaise or sour cream, try using plain Greek yogurt or blended cottage cheese instead. This will provide a higher protein alternative that is lower in unhealthy fats. In most any recipe, you can double the amount of vegetables to add nutrients, antioxidants and fiber. To cut down on the amount of sodium you consume, use half the amount of salt that a recipe calls for. Lastly, always try to substitute a lean white meat in place of higher fat red meats.
Here is an alternative recipe to the traditional breakfast casserole many serve throughout the holidays. This hashbrown casserole is packed with veggies and protein, while skipping unhealthy fats and sodium typically found in most breakfast sausage. This all-in-one dish served with a side of fruit makes for a complete, balanced meal.
Hashbrown Casserole
Source: Original recipe developed by Novant Health dietitians and found in the Novant Health Heart & Vascular Institute and Novant Health Cancer Institute Holiday Cookbook, 2024.
Ingredients:
12 large eggs
1 cup 1% milk
1 cup shredded cheddar cheese
1/2 teaspoon kosher salt
1 Tablespoon black pepper
2 Tablespoons olive oil
1 small yellow onion, chopped
3 garlic cloves, minced
1 red bell pepper, stemmed, seeded, and chopped
1 green bell pepper, stemmed, seeded, and chopped
1 cup fresh spinach, roughly chopped
2 green onions, chopped, divided
20 oz. frozen shredded hashbrowns
Directions:
Preheat oven to 350 degrees F. Grease a 9x13 baking dish.
In a large bowl, whisk together eggs, milk, cheese, salt, and pepper. Set aside.
In a large skillet, heat olive oil over medium heat. Add onion and cook for 5 minutes. Add garlic, red pepper, and green pepper and cook, stirring occasionally, for 2 minutes. Add spinach and half the green onions and toss until spinach is just wilted.
Spread hashbrowns evenly across the bottom of the greased 9x13 baking dish. Top with sauteed veggies. Pour in egg mixture and sprinkle with reserved green onions.
Bake 45-50 minutes. Pair with a side of fresh fruit for a balanced meal.
Nutrition Facts:
Yield: 12 servings. Amount per serving: Calories 232. Total Fat 14.6g (19% DV). Sat. Fat 5.9g (30% DV). Trans Fat 0g. Cholesterol 207mg (69% DV). Sodium 270mg (12% DV). Total Carb. 13g (5% DV). Fiber 1g (4% DV). Total Sugars 3g (Incl. 0g Added Sugars, 0% DV). Protein 13g, Vit. D (7% DV). Calcium (17% DV). Iron (9% DV). Potassium (9% DV).
