Total Therapy Blog

Food Focus – Antioxidants

Food Focus Christmas 2014 Antioxidants Registered Dietitian Janine Seto Total Therapy Metrotown

What to eat during the holiday season


This article was contributed by our in-house Registered Dietitian, Janine Seto.

Janine graduated from the University of British Columbia with a Bachelor of Science in Food, Nutrition, and Health and a Major in Dietetics. Her world revolves around eating, cooking, baking, and talking about food and nutrition. When she’s not working with food, Janine enjoys hiking, working on do-it-yourself projects, and preparing and serving meals to those in need! “My goal is to assist you in achieving your personal health and physical well-being ambitions through diet & nutrition.” – Janine Seto, RD(t)


Around this time of year, I often see tips focused on how to eat less and resist excessive holiday eating (aka temptations) to avoid an extra pound or two from holiday indulgences, but who talks about what you should be eating this time of year?

My #1 dietitian tip for you this holiday season is to incorporate a variety of colours on your plate!

Why colours?

Colourful foods are more likely to naturally contain antioxidants such as vitamins A, C, and E, selenium, carotenoids, and flavonoids. Antioxidants protect your cells from damage and may also help prevent chronic diseases such as heart disease, diabetes, and cancer.

Roasted Sweet Potatos Janine Seto Registered Dietitian Total Therapy MetrotownORANGE: Opt for roasted or baked sweet potatoes instead of regular potatoes next to your roast turkey or holiday ham. Sweet potatoes are an excellent source of fibre, potassium, and vitamin A.

GREEN: Choose dark green vegetables such as Brussels sprouts which are high in folate, fibre, vitamin B6, and thiamine. Try maple and bacon glazed Brussels sprouts.

Cranberries Holiday Food Janine Seto Registered Dietitian Total Therapy MetrotownRED: Cranberries are high in fibre and vitamins C and E. They can be used to make a sauce for a savoury dish or as a dessert! Put together a cranberry sauce or relish with half the sugar, and create your own spin by flavouring your cranberry sauce with orange peel, apple, and/or spices.

SEASONAL: Try vibrant, seasonal vegetables and fruits such as beetroot, broccoli, cauliflower, clementine, collard greens, dates, grapefruit, kale, kiwi, leek, mandarin orange, pear, persimmon, pomegranate, pummelo, radish, rutabaga, turnip, Swiss chard, and winter squash. Prepare these seasonal ingredients with different preparation methods such as braising, roasting, baking, grilling, steaming, and barbecuing. Some of these can even be eaten raw!

This time of year is a wonderful time to try new foods and recipes!

Happy holiday eating,

From your Total Therapy Dietitian, Janine Seto


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