A Healthy Holiday

The Bird

Turkey is low calorie and low fat and is filled with essential vitamins and iron so you can't go wrong by choosing this as the main course on any holiday meal. However there are a number of precautions you should take in buying and preparing the meat.

Check the "Sell By" date on the package. This date indicates the last day the turkey should be offered for sale. Meat and poultry should be prepared as soon as possible after the date of purchase and never used beyond the "Sell By" date. Fresh turkey should be odor-free and have clean skin with no pinfeathers. Frozen turkey should have a plump breast and be wrapped in an airtight package.

Store fresh turkey in its original wrapping over-wrapped with aluminum foil to catch any leakage. Remove giblets and store in separate container. Use or freeze giblets within 24 hours. Store the body of the bird in the coldest part of the refrigerator. Raw turkey meat can be refrigerated for 2 days. To store cooked turkey remove meat from the bone wrap in plastic or foil and keep in the coldest part of the refrigerator for no more than 3 days.

Freeze fresh turkey if you do not plan to cook it within 2 days of purchase. Most turkeys are too large to be quickly frozen in a home refrigerator. To eliminate the possibility of salmonella cut up turkey wash parts in cold water dry with paper towel and wrap for freezing in foil or heavy freezer wrap. Be sure to press the air out of the package before freezing. Turkey parts can be stored in the freezer for 6 months. Cooked turkey gravy and stuffing should be packaged separately and may be kept frozen in foil or freezer bags for up to 1 month.

Also Read: Safe Eating
Whether you plan to have vegetarian or traditional turkey fare this Christmas you could get sick if the food you prepare is not handled served or stored safely. Here's how to eat safely this holiday. More

The Berries

If you want the health benefits of antioxidants but hate broccoli then pucker up: A new study shows that cranberries may be better for you. An antioxidant comparison of some of the most common fruits found that the little red berry · in its pure form · contained the highest quantity of disease-fighting phenols a type of antioxidant that is thought to reduce the risk of chronic diseases such as cancer stroke and heart disease.

"Cranberries are one of the healthiest fruits" says food chemist Joe Vinson. "I think that people should eat more of them."

Want to know more about antioxidants?
Read Your Heart Loves Antioxidants.

Vinson measured the total phenol content in each of 19 fruits commonly consumed in the North American diet. Gram for gram cranberries had the highest phenol content. On the basis of serving size cranberries also ranked first. The phenol content of cranberries was five times that of broccoli.

The study underscores health recommendations that people should eat more fruits and vegetables to help maintain a healthy diet and lifestyle.

The cranberry is one of North America's three native fruits that are commercially harvested. Today recent studies have shown that cranberries can help prevent urinary tract infections and may reduce the risk of gum disease stomach ulcers and cancer.

A low-calorie fruit that is rich in vitamin C the cranberry is popularly consumed in this country as a processed beverage. As a gel or relish it has become a regular part of the traditional Thanksgiving meal.

In general processing storage and heating reduces the antioxidant levels in cranberries: uncooked fruit is the best. Fresh and dried cranberries have the next highest antioxidant content based on serving size followed by cranberry sauce. Cranberry drinks or cocktails contain the least.

The Beverage

Speaking of drinks while many people prefer white wine with turkey red appears to be better for your health. Extensive research has shown an association between red wine and decreased incidence of heart disease with much of the effect attributed to an antioxidant called resveratrol which has extended lifespan by 70 per cent in yeast worms and fruit flies.

More recently scientists have identified another group of chemicals that appear to play a role. These ones are called saponins. They too are thought to come from the skin of grapes but are also found in other foods such as soy beans and peas. Researchers found red wine contains three to 10 times as much saponin as white wine. Red zinfandel topped the chart followed by syrah then pinot noir and cabernet sauvignon. Saponins are thought to work by preventing the absorption of cholesterol into the body.

Even if saponins do have an effect on cholesterol it is important to remember that alcohol and wine can have negative health effects too namely increasing triglyceride levels raising blood pressure and providing extra calories that can contribute to obesity.

The Desert

Many of us enjoy pumpkin pie as a Christmas dessert. Pumpkins are a tasty source of vitamins and minerals particularly beta-carotene vitamin C and potassium. Research has shown pumpkins can help prevent arteriosclerosis or hardening of the arteries which can lead to strokes and/or heart attacks. Pumpkin seed oil and pumpkin seeds are a good source of zinc and unsaturated fatty acids which are considered to be effective help for prostate ailments. Studies have shown that diets high in pumpkin as a fiber source tended to curb the appetite yet provided more food for the same calorie count.

Alternatively you might consider filling your holiday pies with fresh berries which can significantly reduce the buildup of LDL (low-density lipoprotein) cholesterol a culprit that contributes to heart disease stroke and atherosclerosis a form of arteriosclerosis. According to research published in the Journal of Agricultural and Food Chemistry blackberries have the highest LDL inhibitory effect followed by red raspberries sweet cherries blueberries and strawberries.

For many people Christmas can be the start of the dreaded winter weight gain. So remember eat in moderation. To get some tips on how much is too much read:

Portion Distortion. Anyone who has ever eaten at a fast food restaurant knows all about portion distortion. But if you think you're getting good value for money with super-sized meals you're not taking into account the potential impact on your health. How to avoid portion distortion.