The holidays are right around the corner. This time of year, we savor moments of holiday cheer, whether from a warm meal or spending time with our community. Certain meals throughout the holidays have a more significant impact on our bodies than just nutrients.

Meals shared with friends and family are a part of the human experience and connect us all. Food can be comforting, recall fond traditions, and allow us to create new memories. Holiday meals are fun, and a part of that is the creativity and effort put behind them. Don’t stress out over nutrition this winter. Favorite holiday foods have great nutritional value as well!

Below are some of the most popular meals or food items during this season, along with an easy way to spice them up. We hope you enjoy them as much as we do!

Sweet Potatoes

Sweet potatoes are a fantastic source of beta-carotene, a precursor to Vitamin A, which is excellent for your eyes! In addition to beta-carotene, sweet potatoes also provide a wealth of other nutrients such as Vitamin B6, Vitamin C, potassium, and fiber.

Due to the filling aspect of the fiber and energizing effect of the carbohydrates, sweet potatoes are a satisfying and energizing food source. Carbohydrates are the body’s primary energy source, and since sweet potatoes are easily digested, they will provide quick energy!

In the dining commons, sweet potatoes are served every day. Additionally, Bolton’s menu features a delicious side dish of maple chipotle sweet potatoes that you won’t want to miss!

Ham

This holiday entree is a great source of protein that is also rich in zinc, iron, vitamin B6, and vitamin B12.

Zinc, iron, and vitamin B12 all help support the immune system.  Vitamin B6 is involved in making neurotransmitters which help regulate our mood, lower depression, and aid our sleep. Vitamins B6 and B12 are both vital in optimal brain function.

In the Dining Commons: Try the Maple Glazed Board Oak Ham during lunch at Bolton or the Ham and Cheese Frittata for breakfast at Village Summit.

Apples

Apples are a fruit rich in soluble and insoluble fiber! These types of fiber work to improve digestion, regulate blood sugar, and improve bowel movements.

Vitamin C and phytochemicals are antioxidants found in apples. Both help rid the body of free radicals that are produced by the body when we are exposed to toxins in our environment or during normal metabolic functions, like our digestive processes.

Add some holiday cheer to your apple by cutting it into slices, drizzling caramel syrup, sprinkles, and other toppings from the dessert bar at the Dining Commons. Mariah McDaniel, one of our Registered Dietitians, calls this recipe apple nachos.

Potatoes

This vegetable is rich in potassium. Did you know that a potato with the skin on has more potassium than a banana? Potassium is an essential electrolyte that keeps our hearts, muscles, and nervous system running.

Mashed or baked potatoes are a great way to add fun to your meal. Buttermilk mashed potatoes and baked potatoes can be found in the Dining Commons as a side rotation. If you make mashed potatoes at home, try to leave some of the skin on, as it is rich in vitamin C, many essential minerals, and insoluble fiber which aids in bowel health.

Sausage

A lot of people stress over the high fat content of pork. While pork does contain saturated fat, it also is an excellent protein source; on average one sausage link contains 11 grams of protein. Protein helps to build lean muscle mass and improve tissue health.

Sausage also contains high amounts of vitamins B12, B1, and B3. B vitamins help our bodies make energy from the food we eat and form red blood cells. One link of sausage can contain over 40% of the recommended daily intake of vitamin B12.

On the meal plan, the sausage cornbread casserole is a savory dish that is a great accessory to your main course. This casserole contains protein and B vitamins from sausage, while keeping the saturated fat content within range by serving it within the cornbread stuffing.

Cranberries

Cranberries are high in antioxidants called polyphenols that protect against cancer and other diseases. They also contain proanthocyanidins, which are chemical compounds that have anti-inflammatory properties.

Researchers believe that cranberries can prevent bacteria from adhering to the walls of our bladder, which is why they are recommended for the prevention of urinary tract infections.

One of our favorite seasonal dishes in the dining commons is the Oven Browned Turkey with Fresh Cranberry sauce. Pairing the turkey breast with a roll and a side of veggies makes it a filling, balanced meal with foods from most food groups: protein (turkey), cranberries (fruit), veggies, and grain (roll).

Carrots

This crunchy, sweet vegetable offers numerous health benefits! The orange color of carrots comes from the antioxidant beta-carotene. Beta-carotene and other antioxidants found in carrots have important functions in preventing many diseases, such as disorders related to the eyes, heart diseases, and certain types of cancer. Beta-carotene also helps to make Vitamin A in our bodies, which is vital for our immune system and overall health.

Carrots are high in dietary fiber, which play an essential role in human health. Eating one medium-sized carrot will give you about 10% of your daily fiber recommendation.

Keep an eye out for carrots in the dining hall this season, as they are a valuable addition to your diet. They can be found in various places, from sides and entrees to the salad bar.

We hope you enjoy your holiday season and return to UGA fueled, rested, and excited to take on the new semester!