Make Smart Choices on St. Pat's, Not ‘Lucky’ Choices
- Mar 9, 2016
- 3 min read
On March 17, many people will celebrate the Luck O’ the Irish by wearing green, decorating with shamrocks and indulging in unhealthy choices. There are so many tempting, traditional foods and drinks that are synonymous with St. Patrick’s Day, but luck will not be on your side if you give into temptation. Choose healthy options while others ‘party hard’ and you will feel like you’ve reached your pot of gold when the celebrations end. (Let others feel sluggish and green – just don’t gloat!)
Eat Corned Beef in Moderation
One of the most common foods consumed on St. Patrick's Day is corned beef. While a small 3-oz. portion of corned beef will supply about 15 g of protein, as well as some iron and zinc, this meal is also high in fat and salt. One 3-oz. portion of corned beef contains a little over 16 g of fat and 964 mg of sodium. If you choose to enjoy corned beef as part of your St. Patrick's Day celebration, stick to one serving so you do not eat more fat and salt than what is part of a nutritious meal.
Load Your Plate with Cabbage
Cabbage almost always accompanies corned beef as part of a traditional St. Patrick's Day meal. Eating plenty of vegetables is a nutritious way to maintain your health, and loading up on the cabbage will provide you with many important nutrients. A half cup of cooked cabbage has only 17 calories and less than 1 g of fat. The same serving of cabbage supplies 1.4 g of fiber and 147 mg of potassium. Cabbage also contains calcium, magnesium, vitamin A and vitamin K.
Drink In Moderation
Alcohol has a starring role in many St. Patrick's Day celebrations, and can be enjoyed as part of a nutritious diet as long as you stop after one drink. Moderate amounts of alcohol may actually benefit your health, but drinking too much alcohol can lead to many health problems, including heart damage. One drink is equal to 12 oz. of beer, 5 oz. of wine or 1.5 oz. of spirits like whiskey or rum. Drink plenty of water with your alcohol as well.
We’re all about celebrating St. Patrick’s Day with some green grub. However, we also strongly prefer healthy recipes. And sorry, folks — that dyed green beer and bagel aren’t winning any health awards. (In fact, that food coloring may have some not-so-great side effects.) Here are some ideas to celebrate being green the healthy way:
BREAKFAST
Green Smoothie Spinach and kale give this delicious beverage its beautiful green hue. Plus, they offer
tons of antioxidants and vitamins (namely, iron and vitamins A and C). The addition of
banana, mango, and ginger create a distinct, crave-able flavor (and add even more nutritional power).
Detox Pancakes Rolled oats add some extra fiber to these cakes. Spinach creates the festive color, while banana and cinnamon give them some special flavor.
SNACKS AND SIDES
Minted Pea Mash This is one simple, healthy, and delicious side dish that will go well with just about any St. Patrick’s Day celebration meal. Plus, it’s bright green. It’s simple to make, too: just a dab of butter, frozen peas, mint, salt, and pepper!
Green Tomato Mozzarella Stacks No, these green tomatoes are not fried. But they still take a delicious center stage in this fun salad recipe. Layer thick slices of fresh green tomatoes with equally sized slices of fresh mozzarella cheese, and drizzle the top with seasoned olive oil.
Leprechaun Dip White beans make a protein-packed base for this green dip, while kale gives it some color.
Cashews, tahini, and parsley all make a flavorful appearance, too!
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