Christmas is fast approaching and everyone is now busy heading to the malls and supermarkets to shop and to buy groceries in preparation for the most wonderful time of the year. Every home is now adapting to the new normal of celebrating for this season and despite of the still ongoing pandemic, celebrations here and there are evident. But with all these celebrations let us not forget to still eat nutritious foods to keep our immune system up so that we still get to celebrate merrily this year and the years to come.

Now, before heading over to the grocery store, below are some healthy handa choices and tips for Noche Buena:

1. Fresh lumpia

• First on our list is a healthy dish which is a medley of vegetables rolled in an egg-based wrapper with peanut and garlic sauce. This is a healthy option for your “handa” since most of the ingredients are glow foods (vegetables) which are rich in vitamins and minerals which help keep the immune system strong to fight off against free radicals and infections.

 2. Vegetable salad

• Next is vegetable salad. To make your vegetable salad even healthier, forego adding mayonnaise and bacon, among others. You may use lettuce and other vegetables and prepare simple vinaigrette which consists of olive oil, vinegar and some spices.

 3. Chicken hamonado

• Another recommended dish is chicken hamonado. Christmas handaan will not be complete without a ham, but to go healthy this year maybe you would want to try this chicken hamonado dish instead; in which the main ingredient is by the name of the dish itself, a whole chicken, pineapple juice, and pineapple chunks, some spices, and seasonings. Chicken meat is a healthier option since it’s lower in fat content than pork and the addition of the pineapple makes it healthier since it is a good source of antioxidants which may reduce the risk of chronic diseases.

 4. Seafood pasta

• A party won’t be complete without a pasta dish and to go away with the usual favorite meaty spaghetti, you can modify your pasta dish by trying and choosing to serve our next dish which is a seafood pasta. Seafoods are low in saturated fats, high in protein, and rich in omega-3 fatty acids, vitamin A, and B vitamins. All of these are essential in maintaining your health specifically your brain, eyes, and immune system.

5. Kare-kare

• Fifth on the list is kare-kare. This dish is a famous Filipino peanut- based stew with meat and vegetables. This is a staple in many households during handaan for its rich and unique flavor. To make this a healthy and nutritious dish, incorporate more vegetables and use lean meat. When eating this dish do not pour too much of the peanut sauce on rice; just three (3) tablespoons of it will do and you may also skip adding the bagoong on the side to lessen your sodium intake.

6. Rellenong bangus

• Another dish is rellenong bangus. Instead of the fatty pork dishes like crispy pata you may choose to serve rellenong bangus; this dish is basically a stuffed fish (bangus) also filled with vegetables like peas and carrots which is then steamed. Bangus contains omega-3 which is excellent for heart health, controls cholesterol level and helps in the development of the brain and memory of children.

 7. Fresh fruit salad

• Last but definitely not the least is the fresh fruit salad. Going more healthier this season? This salad recipe is just right for you. There’s always a fruit or macaroni salad served for dessert but often times this contains too much cream and sweetened milk; to cut back with all of these sugars, go for a fresh fruit salad instead.

These are just some of the healthy dishes that you may serve for the Noche Buena there are still a lot of healthy dishes that you can discover.

Moreover, here are some tips to go healthier for the Noche Buena. First is to modify your cooking method; instead of frying you may opt to just steam, bake, or broil it to do away with the oil which is very rich in fat. Use more spices instead of salt, this is to limit sodium intake to less than 2,300 milligrams each day. Avoid adding gravy or any fat when serving your dish. Make sure to serve dishes with little or no added sugar, low in saturated fats, trans fats, and cholesterol. And lastly, make sure to always serve fresh fruits and vegetables with every dish.

It is during the Christmas season when Filipinos’ love for family truly shines and so this year, show your love for them by preparing healthy and nutritious dishes. Remember, always eat right; do not binge eat like it’s your last holiday. Have a happy and healthy Christmas with your family and friends mga Ka-Nutrisyon! (NO I Liezel Joy D. Reyes)

References:

ABS-CBN lifestyle news. (07 December 2010). Healthy food options for noche buena. Retrieved 16 December 2021 from  https://news.abs-cbn.com/lifestyle/12/06/10/healthy-food-options-noche-buena

Modern Filipina. 5 Healthy Recipes for your Noche Buena. 22 December 2014 Retrieved 16 December 2021 from https://www.modernfilipina.ph/health/food-drink/5-healthy-recipes-for-your-noche-buena

Multisport PH. Introducing your healthy Noche Buena menu. 29 November 2017. Retrieved 16 December 2021 from https://multisport.ph/24105/introducing-healthy-noche-buena-menu/