By Oge Okafor
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Christmas is here again and that means holidays for most Nigerians. It is the season synonymous with giving, sharing, love and relationships, with food not an exemption. From rice to cakes, sweets and pastries to even drinks (alcoholic and non-alcoholic), there is so much to eat and drink. Special dishes for Christmas and New Year parties are delicious but also very tricky.
What that means is that there is going to be lots of eating followed by weight gain and a New Year’s resolution to lose weight. Can Christmas be unhealthy? Yes, Christmas becomes unhealthy when you overindulge in chocolates and other food. In extreme cases, people get bloated as a result of overindulging in every food and drink available during the season.
But why not take a healthier approach to what we eat during this holiday season and beyond? Keep the sweets, chocolate and biscuits away and instead turn to healthy stews, casseroles and soups says Health Span’s Head of Nutrition, Rob Hobson.
This time of the year is perfect for the abundance of fruit and vegetables, which have just come into season.
According to a recent website survey, about 18 percent of people say it’s hard for them to eat healthy, because they don’t want to stop eating their favorite foods.
The good news is you don’t have to. Satisfy your sweet tooth by choosing desserts that include fresh fruits. Fruits add essential nutrients to diets reduce the risk of heart disease, stroke, and cancer and help manage healthy body weight.  You can still enjoy your favorite occasional indulgences, but in moderation. It’s all about being mindful of what you eat. Here are foods you should eat this season.

Turkey
Turkey is a lean, high-protein food that is synonymous with cozy Sunday lunches and Christmas day. This meat is a good source of B vitamins (including B6 and B12) that are required to convert food into energy and also selenium and zinc for immunity.
Turkey is also a rich source of the amino acid, tryptophan, which is taken up by the brain to make the hormones serotonin (which influences mood) and melatonin (which influences the sleep/wake cycle).

Pumpkins 
These vegetables work well in stews and soups as well as taste great when roasted or mashed.
The bright orange colour of pumpkins is due to a plant compound called beta-carotene that also acts as a powerful antioxidant helping to reduce free radical damage in the body. Beta-carotene is converted into vitamin A, which helps to maintain healthy skin, eyes and immunity.
Watermelon
As its name implies, this fruit is a hydration hero and fluids are exactly what you need when the heat is on. Watermelon’s high water content keeps you cool and hydrated. That same high water content will also keep you feeling full which could curb cravings. As an added bonus, watermelon also contains lycopene, which protects skin cells from sun damage.

Oranges
The sweet citrus fruit is rich in potassium, a nutrient that’s crucial in hot weather. You lose potassium through sweat, which puts you at risk for muscle cramps. Eating oranges replenishes your supply and keeps muscle cramps away. Oranges are also about 80 percent water, so popping a few juicy slices will keep you hydrated during your sweatiest summer days.
Yogurt
Protein-packed, portion-controlled and easy to tote in your beach bag (just freeze a cup before you go, so it stays cool until you’re ready to snack). Yogurt is made for summer eating.  The protein satisfies your growling tummy, which will keep you from overloading on salty, high-calorie snacks at your barbeque. Brands low in fat and high in protein are preferable. They have twice the protein of regular low-fat yogurt. Yogurt also adds a dose of probiotics, beneficial bacteria that keeps your digestive system running smoothly.

Apples, figs and pears
These foods are high in fibre. There are lots of apples available all year round. These crisp fruits contain high amounts of pectin, which is a soluble fibre that can help to bind with cholesterol in the gut and remove it from the body.
Keep the skin on apples and pears for the maximum nutritional impact. Be sure to wash apples thoroughly before eating or even better, opt for organic apples, as pesticide residue could linger on the skin. Two medium-sized dried figs contain more than 1.5 grams of fiber.

Green tea
If you’re looking for drinks more exciting than water to keep you hydrated, you may want to go green. Green tea is the perfect way to supplement your water intake when it’s super-hot outside. Studies have suggested that green tea may be helpful in fighting cancer and heart disease, lowering cholesterol, revving your metabolism and even keeping dementia at bay. And if sipping a hot drink in a hot month isn’t your cup of…well, tea, try it on ice—the cooler temp doesn’t compromise its nutritional benefits.

Salads with dark, leafy greens
The best salads include multiple types of salad leaves – the richer the color, generally the more nutrients packed into the leaves; topped with grains, beans and proteins, such as hard boiled eggs or shredded chicken.
Leave steamed veggies behind and fill up on fresh, raw spinach and kale to save your skin.  Carotenoids in orange and dark-green foods, which your body converts to vitamin A, protect skin from sun damage. They decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin’s defenses against damaging rays. Spruce up your salad with other high-carotenoid sources like carrots, apricots, cantaloupe, watermelon, tomatoes, pink grapefruit, salmon, milk, egg yolks and cayenne pepper to make an even healthier meal.

Dark chocolate
This sweet treat will even help you relax. The theobromine it contains has been shown to produce a happy feeling. It increases blood flow and reduces feelings of anxiety and stress. Also, cocoa contains immune-boosting antioxidants that likely play a role in supporting cardiovascular health.