Holiday eats tend to be heavy on the cream, butter and sugar and light on beneficial nutrients.Dietitians love our antioxidant-packed Roasted Brussels Sprout & Butternut Squash Salad.\u00a0The dish is loaded with good-for-you foods like Brussels sprouts, cranberries, squash and pecans.<\/p>\n
If your holiday table tends to lean heavily on creamy casseroles, buttery breads and sugary sides, you\u2019re not alone. Many traditional dishes are nostalgic and delicious, but they\u2019re often not the most nutrient-dense or supportive of overall health. Adding just one or two antioxidant-rich sides<\/a> can go a long way in balancing your plate and helping you feel your best this season.\n<\/p>\n And that\u2019s exactly why dietitians think our Roasted Brussels Sprout & Butternut Squash Salad<\/a> deserves a spot on your menu. It layers Brussels sprouts, sweet butternut squash, tart cranberries and pecans\u2014four ingredients packed with antioxidants<\/a> and anti-inflammatory compounds.,, \u201cThis salad combines antioxidant-rich vegetables and berries that fight inflammation naturally,\u201d says Jessica Clancy-Strawn, M.A., RDN<\/a>. \u201cPaired with other healthy habits, eating more nutrient-rich dishes like this one can help you feel your best this holiday season,\u201d adds Clancy-Strawn.<\/p>\n The Best Anti-Inflammatory Side Dish Brussels sprouts bring more to the table<\/a> than fiber and crunch\u2014they\u2019re packed with antioxidants that may help your body turn down the dial on inflammation. \u201cBrussels sprouts are loaded with phytochemicals, which is just a fancy word for plant-based nutrients,\u201d says Heidi McIndoo, M.S., RD, LDN<\/a>. \u201cThose nutrients include vitamins C and K<\/a>, plus glucoraphanin, a natural compound that\u2019s converted into sulforaphane as you chew,\u201d McIndoo adds.,\u00a0\n<\/p>\n Research shows that sulforaphane helps your cells respond better to everyday stress, giving your body an extra layer of support against inflammation\u2014something most of us could use during the busy holiday season.,\n<\/p>\n Cranberries Add a Burst of Protective Antioxidants <\/p>\n Not only do cranberries add color and flavor to this festive side dish, but they also help your body fight inflammation. \u201cCranberries are packed with antioxidants like flavonoids and anthocyanins<\/a> that help neutralize free radicals<\/a>, lower oxidative stress and support heart and immune health,\u201d says Clancy-Strawn.\n<\/p>\n Studies show that the polyphenols in cranberries may help calm inflammation and support overall health. Their phytonutrients have been linked to benefits ranging from improved blood vessel function to better gut and metabolic health<\/a>.\n<\/p>\n Butternut Squash Delivers Immune-Supporting Carotenoids <\/p>\n Butternut squash brings a warm heartiness to this recipe, but its real strength lies in its nutrient profile. \u201cButternut squash is loaded with beta-carotene, polyphenols and soluble fiber, all of which work together to scavenge free radicals and dampen inflammatory cytokines,\u201d says Jessica Brantley-Lopez, M.B.A., RDN<\/a>.\u00a0\n<\/p>\n Beta-carotene (a precursor to vitamin A) helps support immune function<\/a>, while butternut squash\u2019s natural polyphenols provide antioxidant protection during a season when stress often runs high. Its soluble fiber also supports steady digestion and a healthier gut microbiome<\/a>\u2014another tool in your arsenal for keeping inflammation in check.\n<\/p>\n Pecans Provide Polyphenols <\/p>\n While the pecans in this recipe are optional, dietitians strongly recommend including them (unless, of course, you\u2019re allergic). Not only do they add a toasty crunch, but their polyphenols and healthy fats<\/a> add another layer of anti-inflammatory support., \u201cPecans contain magnesium, vitamin E and flavonoids, all of which work together to reduce inflammation in our body, in part by protecting cells from damage that causes inflammation,\u201d says McIndoo.\n<\/p>\n Although magnesium isn\u2019t an antioxidant on its own, it helps your body\u2019s antioxidant enzymes function properly and supports healthy cellular function. When you don\u2019t get enough magnesium, your cells are more vulnerable to oxidative stress.\u00a0\n<\/p>\n Other Variations to Try <\/p>\n Other Holiday-Season Strategies to Fight Inflammation <\/p>\n Stay active: Research shows that physical activity helps reduce inflammation<\/a> and fight chronic disease. \u201cYou might not have time for a full workout or a trip to the gym, but a walk through the neighborhood, sledding with the kids or throwing snowballs for the dog to chase can be fun ways to be active and enjoy the season,\u201d McIndoo encourages.\u00a0
\n Brussels Sprouts Contain Glucosinolates\u00a0 <\/p>\n
\nLimit alcohol intake: Holiday parties and family gatherings often include alcohol, but too much can disrupt sleep and increase inflammation., \u201cIf you\u2019re celebrating, alternate cocktails with sparkling water or opt for a festive mocktail,\u201d suggests Clancy-Strawn.
\nStay hydrated: Even mild dehydration can heighten your body\u2019s stress response<\/a>, potentially increasing inflammation. During the holidays\u2014when schedules get busier and stress ramps up\u2014keeping a water bottle nearby is an easy way to help your body stay balanced.
\nProtect your rest: With late-night gatherings, travel and packed calendars, sleep during this time of year can take a real hit. And when you don\u2019t get enough sleep, inflammation rises. Prioritizing a wind-down routine, or giving yourself permission to skip an event, gives your body the rest it needs to stay healthier through the season.<\/p>\n