Ideas for Holiday Drinks You Can Feel Good About
Around the holidays, the internet explodes with ideas for healthy holiday eating as people worry about how to indulge without overdoing it. But the punchbowl is often overlooked. Festive holiday drinks can add a significant amount of sugar, calories and fat to a daily diet. In order to get the skinny on how to imbibe with intention this holiday, we spoke with Jennifer Dixon Cravens, our Faculty Extension Family and Consumer Sciences Nutrition Educator in Harford County who brought us tips for healthy eating at Thanksgiving.
What do people often overlook when filling their holiday drink glass?
The biggest concern is that sugary and alcoholic drinks have low nutritional value, they are what we call empty calories that eventually add up, some people drink their meals. They may cause your blood sugar to spike, which can affect your health especially for those with chronic disease like diabetes, and high blood pressure. They can also make you feel moody, hungry. Too much coffee or alcohol can dehydrate you because they can act as a natural diuretic. They may increase your craving for more sugar, which could lead to overeating. They may also weaken your immune system during fall and winter months.
Diet sodas may not be a very healthy option, but for people who drink them to cut calories or sugar what do you recommend they replace them with?
I think most people think diet sodas are a good alternative because they have less sugar and are low in calories. The biggest concern with diet sodas is the artificial sweeteners and their long-term impact on health. A great alternative to diet soda is spa water you can make yourself with flat or sparkling water. Just add fresh fruit like lemon, limes, oranges, strawberries, cucumbers, and spices like cinnamon, rosemary, nutmeg, lavender, Hisbicus, and mint
What is the health concern with holiday drinks and what kind of substitutions can you recommend?
The biggest thing to think about in holiday drinks would be excessive sugar, flavored syrups with artificial flavorings, and heavy cream and whole milk, which have high fat content. If you’re the host and making your own, opt for 1% milk, lactose milk for those that are lactose intolerant or have milk sensitivities, or nut milks. Although nut milks can be very high in unsaturated fat, that’s healthier than the saturated fats in whole milk. The key is to read the labels and be intentional with ingredient choices.
Opt for natural sweeteners like maple syrup, honey agave nectar, or try plant based sweeteners like monk fruit or stevia for low calories drinks.
Consider serving mock-tails instead of, or alongside alcoholic drinks which are less healthy.
Adding real fruits in punch or sparkling waters can also add a festive feel to a drink.
Can you give us some ideas for healthy versions of festive holiday drinks?
A hot wassail or apple cider with fresh cinnamon brings classic holiday flavors to a party. You can make a refreshing unsweetened apple cider and add cinnamon, cardamom, mace, nutmeg, and other airy spices. They are very warming and great for the immune system.
Hot cocoa is another classic that’s easy to make with unsweetened cocoa powder, almond milk, and a natural sweetener like stevia or honey. Add a little peppermint to evoke the season.
Think about a nice herbal tea. Herbal teas like green tea, ginger, peppermint, cinnamon, hibiscus are caffeine free, and can be very flavorful.
Create delicious nonalcoholic mocktails using sparkling cider or sparkling water, fresh fruit, and a splash of natural juice. For a hibiscus spritzer, you can blend sparkling water with ginger and maple syrup, and hibiscus tea. Garnish with Oranges or lemon, and mint leaves.
