Tea is the second most popular beverage in the world after water, enjoyed by two-thirds of the global population. Its consumption dates back to ancient times, where it played pivotal roles in medicinal practices, religious traditions, royal customs, and even political events—such as the Boston Tea Party.

With so many varieties of tea now available, if you think it’s not for you, you may simply not have found the right one yet! Let’s explore the fascinating world of tea.

Where Does Tea Come From?

All non-herbal teas originate from the same plant: Camellia sinensis. The key differences in flavor, color, and chemical composition stem from how the leaves are harvested and processed.

• White Tea: The least processed tea with a delicate, subtle flavor.
• Green Tea: Non-fermented. In China, it’s pan-fired or roasted, while in Japan, it’s steamed—giving distinct regional flavors.
• Oolong Tea: Semi-fermented, resulting in a unique color and taste.
• Black Tea: Fully fermented, giving it a darker hue and robust flavor.

The drying and fermentation processes determine the tea’s chemical composition, which includes powerful antioxidants like polyphenols and catechins, as well as amino acids. These components are what make tea so beneficial to your health.

The Health Benefits of Tea

White Tea

• High Antioxidants: Rich in polyphenols, white tea is linked to cancer-fighting properties, particularly for lung and colon cancers.
• Low Caffeine: Contains the least caffeine of all teas, making it ideal for individuals sensitive to stimulants.

Green Tea

• Packed with Catechins: Green tea is exceptionally high in flavonoids, particularly epigallocatechin-3-gallate (EGCG), known for its anti-inflammatory effects.
• Multiple Health Benefits: Supports heart health by lowering LDL cholesterol, blood pressure, and reducing blood clotting. It also offers anticancer, antidiabetic, and antimicrobial properties.
• Cancer Protection: Research links green tea consumption to a reduced risk of several cancers, including breast, colon, liver, lung, prostate, stomach, and esophageal cancers.

Oolong Tea

• L-Theanine Boost: Oolong contains L-theanine, an amino acid that reduces anxiety, enhances alertness, and may lower the risk of cognitive diseases like Parkinson’s and Alzheimer’s.
• Anti-Inflammatory: High in polyphenols, it reduces inflammation and prevents the growth of some cancer cells. It also helps decrease the risk of type 2 diabetes.

Black Tea

• Unique Theaflavins: Black tea contains theaflavins, a type of polyphenol exclusive to this tea. These compounds are linked to heart health benefits such as lowering cholesterol, improving blood pressure, and reducing the risk of stroke.
• Cognitive Benefits: Black tea’s L-theanine content promotes focus, mental alertness, and clarity.

Tea offers not only a comforting ritual but also a wealth of health benefits. Whether you prefer the delicacy of white tea, the vitality of green tea, the balance of oolong, or the boldness of black tea, each variety brings something unique to the table. So, brew a cup and enjoy—your mind and body will thank you!

Erin Pellegrin, RD, LDN

Sources:

1. Tea and Health: Studies in Humans
2. Molecular evidence of health benefits of drinking black tea
3. Association of Tea Consumption with Risk of Alzheimer’s Disease and Anti-Beta-Amyloid Effects of Tea
4. Green tea catechins and blood pressure: a systemic review and meta-analysis of randomized controlled trials
5. Penn Medicine: https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea
6. UCLA Health: https://www.uclahealth.org/news/article/6-health-benefits-of-drinking-black-tea
7. Beneficial Properties of Green Tea Catechins
8. Oncology Nutrition for Clinical Practice: Second Edition

It’s official – we are heading into the holiday season! It’s a time for celebration, family, friends, and of course, food. From festive dinners to sweet treats, it’s easy to get caught up in indulgence and leave healthy habits behind. But the holidays don’t have to mean abandoning your health goals. With a little intention and some smart strategies, you can enjoy the season’s flavors without overdoing it.

Savor Every Bite

Be present and mindful while enjoying your food.  Instead of mindlessly nibbling, pay attention to the flavors, textures, and aromas. Eating slowly can help you feel more satisfied and less likely to overeat.

Balance Your Plate

Include nutrient-dense foods such as vegetables and lean proteins. Then, add smaller portions of indulgent dishes or treats.

Healthier Versions of Holiday Favorites

There are plenty of ways to enjoy holiday classics in a healthier way.

• Mashed Potatoes: Swap out butter or sour cream for Greek yogurt or olive oil for a creamy texture with less fat.
• Instead of buttery casseroles, try roasting vegetables like sweet potatoes with cinnamon and nutmeg, or cooking Brussels sprouts in a slow cooker.
• Enjoy festive mocktails! You can still have a fancy drink in your hand!  Try this Warming Milk Punch, Christmas Mocktail: Cider Sangria, or Simple Holiday Mocktail.

Stay Active

Go for a walk after dinner, play a game of tag with the kiddos, or take the stairs instead of the elevator.  Any type of movement can boost energy levels, improve digestion, and help maintain your weight during the festive season.

Hydrate!

It’s easy to forget to drink water during the hustle and bustle of holiday festivities, especially with all the rich foods and festive drinks. But staying hydrated is crucial for digestion, skin health, and overall well-being.

Don’t Skip Meals

It’s tempting to “save up” calories before a big holiday dinner by skipping meals, but this often backfires. You’re more likely to overeat or make unhealthy choices.  Instead, eat balanced meals and snacks leading up to the holiday feast.

Get Enough Sleep

Don’t underestimate the importance of sleep. A lack of sleep can mess with your hormones, making you feel hungrier and more likely to crave the less nutrient-dense foods.

Practice Gratitude

Taking time to reflect on gratitude can shift the focus from food to people and experiences that truly matter.  Express gratitude for the food, the company, and the memories you’re creating.

Don’t Stress About Perfection

Healthy indulging isn’t about being perfect, it’s about finding a balance that works for you. If you overindulge one day, don’t let it derail your entire holiday. Tomorrow is a new opportunity to make healthier choices.

The goal of this holiday season is to maintain your health, feel good in your body, and enjoy the food and festivities.  Give yourself permission to indulge.  Some of the delicious food and treats we enjoy may only come around once a year – so don’t miss out!  Go ahead, indulge, and enjoy EVERY bite.

Michele DiCristofaro MS, RD, LDN

 The relationship between sugar and cancer has been a topic of discussion for years, with many wondering if eating sugar directly contributes to the development or growth of cancer. The short answer is that while sugar does not directly cause cancer, its consumption can indirectly contribute to conditions that increase the risk of cancer. Understanding this nuanced relationship is important for making informed nutrition choices.  

Sugar & Cancer – The Connections We Know 

Cancer cells, like all cells in the body, use glucose (a type of sugar) for energy. However, this doesn’t mean that eating sugar will necessarily make cancer grow faster. All cells, whether cancerous or healthy, rely on glucose to function. The concern with sugar arises from its more indirect effects on the body, particularly the role it plays in weight gain, insulin resistance, and inflammation – conditions we know may increase cancer risk.  

Natural vs. Added Sugars – Is There a Difference? 

Natural sugars, found in whole foods like fruits and vegetables, come with essential nutrients such as fiber, vitamins, and antioxidants, which can help reduce cancer risk. 

On the other hand, added sugars are often consumed in ultra-processed foods and sugar sweetened beverages that lack these beneficial nutrients. This results in rapid blood sugar spikes, increased calorie intake, and higher risks of developing chronic health conditions. 

The Role of a Balanced Diet 

No singular food or beverage causes or cures cancer. Rather than focusing solely on eliminating sugar, it’s essential to focus on overall dietary patterns. Diets high in refined sugars are not only associated with an increased cancer risk but are also linked to other chronic health issues. On the other hand, a balanced diet rich in fruits, vegetables, whole grains, beans, lentils, nuts, and seeds can help reduce cancer risk. 

The fiber, healthy fats, and lean proteins in whole foods also help to regulate blood sugar levels, reducing spikes in insulin. Pairing nutrient-dense carbohydrates, like beans, lentils, fruits, and starchy vegetables with foods rich in protein and healthy fats can promote regulated blood sugar, proper hormonal balance, elevated gut health, and improved satiety – which may in turn impact weight maintenance. 

While sugar itself does not directly cause cancer, overconsumption can lead to conditions that contribute to health changes that may increase the risk of cancer. The key takeaway is to focus on a balanced, nutrient-dense diet that supports overall health and reduces the risk of chronic diseases, cancer included. Moderation is crucial, as occasional sugar intake (such as a slice of cake on a birthday) is not harmful. It’s important to make nutrition choices that are authentic to you – and promote a balanced lifestyle physically, emotionally, and socially! 

By: Aubrey Redd, MS, RDN, LDN 

Should I only be eating organically grown produce? Is it okay to eat conventionally grown produce? You have a choice!  And no matter the choice, it’s still a healthy option. Let’s understand the differences and similarities between organic and conventional produce.

Organic produce has not been sprayed with synthetic fertilizers and/or pesticides but is instead sprayed with natural fertilizers and/or pesticides.  Organic farms are generally more expensive to run due to the cost of natural fertilizers and the prices of materials used in organic farming.  Conventional produce has been sprayed with synthetic fertilizers and/or pesticides.  What’s similar? Both organically and conventionally grown produce contain similar amounts of high-quality nutrients – vitamins, minerals, antioxidants, and fiber. 

Regardless of what you choose, eat your fruits and vegetables!  Only 1 in 10 Americans are consuming the recommended amount of produce each day.  Adults should consume 1 ½ – 2 cups of fruit and 2 – 3 cups of vegetables daily.  The CDC reports that adequate amounts of produce supports a healthy immune system and may lower your risk of several chronic diseases such as type 2 diabetes, cardiovascular diseases, and some cancers. So, get them however you wish – fresh, frozen, canned, organic, or conventional!

When deciding which to buy, ask yourself these questions:

Is it within my food budget to purchase organic food? What do I have access to – conventional or organic produce? What are my priorities when it comes to purchasing produce?  Perhaps these are some questions you may have thought about:

√ I want to purchase organic so I can reduce my exposure to pesticide residues.

• You don’t need to buy everything organic. Start with the produce you consume most.
• If a fruit or vegetable has a thick skin (bananas, avocadoes, melons), pesticides may be less likely to permeate the skin.
• Grow your own garden or herb garden.

√ I want produce with the most nutrients.

• Eating a wide variety of fruits and vegetables will help adopt a healthy diet – no matter if it’s organically or conventionally grown.
• Look for locally grown produce.  Fruits and vegetables are picked at peak ripeness, when they’re most dense with nutrients. 

√ How can buying fruits and vegetables fit into my budget?

• Consider purchasing conventionally grown produce as they tend to be less expensive than organic – and remember, you’re still getting adequate nutrients.
• Shop sales! Check out your store’s circular for weekly deals.
• Shop in-season. Purchase strawberries in the spring or peaches in the summer.
• Don’t forget about frozen or canned fruits and vegetables. These can be very affordable options and bonus – they go on sale! 

Pro Tip – Always be sure you’re washing your produce before consumption.

Want to try other ways to eat fruit other than raw? Waves in the Kitchen – Cooked Fruit

Need ideas for cooking vegetables? So Many Ways to Prepare Vegetables

By Michele DiCristofaro MS, RD, LDN

In recent years, there has been a growing awareness of the importance of gut health in overall well-being. The intricate balance of microorganisms living in our digestive system, known as the gut microbiome, plays a crucial role in our physical and mental health. Central to maintaining a healthy gut are prebiotics and probiotics, two essential components that support and enhance the function of our digestive system.

The Basics:

The term “gut” refers to the digestive tract, which includes the mouth, esophagus, stomach, small and large intestines, liver, pancreas, and gallbladder.

Intestinal bacteria, also known as “gut flora” or “microflora,” found throughout the gastrointestinal (GI) tract. At any given time, there are trillions of these bacteria, playing a variety of distinct roles in the body. A healthy gut flora allows for effective digestion, nutrient absorption, stimulation of the immune system, repressed growth of harmful microorganisms, and even synthesis of micronutrients, including vitamin K, biotin, folic acid, and pantothenic acid.

Gut flora is influenced by several factors including genetics, age, sex, stress, diet, and antibiotics.

Prebiotics and Probiotics:

One way to promote a healthy GI tract is with probiotics. Probiotics are live, good-for-you bacteria. Consuming probiotics can support balance amongst your gut flora. Reestablishing this balance has been linked to improved gut health and immunity.

Some familiar foods with probiotics include yogurt, kefir, and aged cheeses. If you don’t eat dairy, don’t worry, probiotics are also found in fermented foods like kimchi, miso, sauerkraut, tempeh, and soy beverages. You can even find probiotic supplements, usually refrigerated, in the vitamin/supplement section of your grocery store.

Another way to promote GI health is with prebiotics. Prebiotics are natural, non-digestible carbohydrates that are essentially “food” for the probiotics. In turn, they are linked to promoting the growth of helpful bacteria in your gut. Prebiotics can be found in foods like artichokes, asparagus, bananas, garlic, honey, and leeks – to name a few. You can also find probiotic/prebiotic combination supplements – called synbiotics.

The Benefits:

There is encouraging research supporting the beneficial effect probiotics and prebiotics have on both digestive health and overall wellness. This includes:

• Treating diarrhea, especially after antibiotic therapy
• Treating irritable bowel syndrome
• Preventing and treating eczema in children
• Preventing the severity of colds and flu

Side effects are rare and can vary from person to person, although most adults can safely add or increase these foods to their diet. However, if you are considering supplementing with probiotics, be sure to check with your physician first.

Where to Start:

Consuming prebiotic rich, fibrous foods with sources of natural probiotics can help to ensure your gut flora is thriving. This includes:

• Making a smoothie with kefir and banana
• Adding kimchi into a barley grain bowl
• Serving legumes with a tempeh stir fry
• Snacking on avocado toast topped with sauerkraut

And, of course, check out our recipe blog for ideas on foods rich in both pre and probiotics!

By: Aubrey Redd, MS, RDN, LDN

Can what you eat affect your mood?  

Food is powerful with a capital P, and different components in food can affect how you feel after you have eaten them. Now more than ever, we are discovering that nutrition is the foundation of a healthy body and mind.  

An exciting, emerging field called “nutritional psychiatry” emphasizes how diet and nutrition may affect the way people feel mentally. Accumulating data suggests that food is not only critical for our basic nutritional needs but may also have significant effects on mood and mental wellbeing.  Think about how certain foods impact how you feel. Are you sluggish and temperamental after over-indulging? Are you energized after eating a plant-forward meal with lean protein?   

Let’s explore why this may be the case.  Our gastrointestinal system (aka “the gut”) is connected to the brain.  Our gut is home to trillions of living microbes that serve many functions. One of those functions includes producing neurotransmitters that send chemical messages to the brain to regulate appetite, mood, and emotion.  So, when we eat foods that nourish our gut, a message is sent to our brain producing that “feel-good” feeling.  Other research suggests that when we consume high levels of ultra-processed foods with added sugar, sodium, and saturated fats, there’s an increased risk of depressive symptoms.  We still have more to learn, but it’s another reason to include more nutrient-dense foods in our meals and snacks!  

Need some inspiration to improve your mood?  Check out these tips to help get you feeling refreshed and energized!   

Eat balanced meals

Include plenty of plant foods such as fruits, vegetables, beans, nuts/seeds, whole grains, and herbs/spices.  These foods are incredible sources of fiber, vitamins, and minerals that will keep our immune system in tip-top shape and feeling great! Focus on plant proteins such as beans, nuts, and seeds and lean proteins such as poultry, fish, low-fat dairy, and eggs to provide adequate fuel for the day.  

Incorporate healthy fats

Omega-3s have been researched for their positive effect on mood and anxiety.  These healthy fats may help decrease inflammation in the body.  Flaxseeds, canola oil, olive oil, chia seeds, salmon, and tuna are excellent sources of healthy omega-3’s! 

 Choose fluids wisely 

Aim for at least 64 ounces of filtered water to stay well-hydrated and prevent fatigue. Stick with water and unsweetened beverages, like green tea.,  

Pack healthy snacks

Pack healthy snacks with protein and fiber such as nuts, vegetables, or fresh fruit for a pick-me-up during the day. These foods help keep blood sugar stable and will provide a natural energy and mood boost! 

Engage in regular physical activity

Any type of movement helps with releasing feel-good brain chemicals and may take your mind off negative thoughts that can contribute to poor mood. Even 10 minutes of exercise counts, and there is always something you can do to stay physically active- whether it’s doing household chores, swimming, yoga, Pilates, taking a brisk walk around the neighborhood, or even gardening! 

Michele DiCristofaro MD, RD, LDN 

In our fast-paced world, it’s easy to overlook the signals our bodies are constantly sending us. When it comes to maintaining a healthy lifestyle, paying attention to hunger and fullness cues is essential. These internal cues are your body’s way of communicating its nutritional needs, helping you strike the right balance of eating.

What are Hunger and Fullness Cues?

Hunger cues are your body’s way of telling you it needs fuel. They can manifest as a slight gnawing feeling in your stomach, increased salivation, or even irritability. Recognizing these cues early is key to identifying when it’s time to eat. When you respond promptly to hunger, you’re more likely to make mindful food choices.

On the opposite end of things, fullness cues signal that you’ve had enough to eat. They can range from a subtle feeling of satisfaction to a physical sensation of fullness in your stomach. Learning to listen to these cues is vital in preventing things like nausea, bloating, and discomfort from eating too much. Eating slowly and savoring each bite allows these signals to catch up, helping you avoid that “stuffed” feeling that often accompanies overeating.

Every individual’s hunger and fullness cues are unique. While external factors like societal norms and emotional triggers can affect these cues, learning to trust your body’s signals is crucial. Remember, there’s no one-size-fits-all approach to eating. By fostering a healthy relationship with food and practicing mindfulness, you can fine-tune your ability to understand when to eat and when to stop.

Tips for Responding to Hunger and Fullness:

1. Eat when hungry: Don’t ignore hunger to save calories. Listen to your body and eat when you feel hungry to avoid excessive eating later.
2. Mind your portions: Start with smaller portions and assess your fullness as you eat. You can always have more if you’re still hungry.
3. Pause while eating: Take breaks during your meal to assess your fullness. This prevents overeating and gives your body time to register its satiety.
4. Limit distractions: Give yourself screen-free time and space to enjoy your meals, as eating in front of the TV or phone can distract us from our mindful eating goals.
5. Savor the flavors: Enjoy your food slowly. Chew thoroughly and savor each bite to give your body time to recognize fullness.

Tuning in to your body’s hunger and fullness cues is a cornerstone of a balanced and mindful approach to eating. By paying attention to these signals, you can nourish your body appropriately, prevent overeating, and ultimately support your overall health and well-being. Embrace the art of mindful eating, and let your body guide you towards a healthier, more harmonious relationship with food.

Despite what I – and likely you – have heard over and over again, eating healthy does not have to be expensive. With a little planning and thoughtfulness, you can buy and enjoy a variety of healthy foods without breaking the bank. Here are my top 5 ways to save…

1. Take inventory.

Before you begin making your list, check your own inventory. Look in your pantry, fridge, and freezer to prevent buying duplicates. Then, prioritize using what you have on hand to minimize food waste and guide your meal choices.

2. Plan ahead. 

Especially in the beginning, a little planning goes a long way. Once you’ve taken inventory, decide how you’re going to use your pantry, fridge, and freezer foods in upcoming meals. Consider one-pot meals like minestrone or lentil soup, or a vegetarian bean chili—they last all week and the flavors become richer as the week goes on. Plus, they can be enjoyed for both lunch and dinner!

3. If you can’t buy fresh produce, go frozen!

Fruits and veggies are frozen right at their peak ripeness, which maintains their flavor and nutritional value. Steam frozen veggies and toss with brown rice or your favorite noodle for a delicious mid-week stir-fry. Add frozen berries and spinach to your smoothies for a boost of vitamins, minerals, and fiber.

4. Eat more plant proteins.

Meat and poultry foods are among the most expensive foods at the grocery store. By cutting back on portions and replacing with foods like beans and lentils, you not only save money, but you support your heart health by choosing foods low in saturated fat and high in fiber. Other heart healthy plant protein foods include nuts, seeds, whole grains, green peas, tofu, and tempeh. Try adding them to your favorite salads, puree beans in the blender with garlic, cumin, and tahini for a delicious DIY hummus, or make black bean/lentil burgers with brown rice for a hearty weeknight dinner.

5. Stick with water.

Don’t waste your money on fruit juices, soda, or other packaged beverages which contribute to added sugar intake without any nutritional value. Stick with water and if you want something sweet, make some unsweetened brewed tea (I love a fruity or floral tea like hibiscus) with a drizzle of honey!

Overwhelmed with the thought of trying out a new dark leafy green? Or perhaps you’ve tried them before only to find that you didn’t enjoy the bitter taste? Let yourself be surprised with these four new, simple ideas to prepare kale and chard, giving these vitamin rich greens a fun new spin. Packed with nutrition and seasoned to perfection, these dishes offer a delicious blend of hearty texture and wholesome taste.

Kale Chips

View the recipe and seasoning blends on our blog!

Swiss Chard and Pecan Pesto

View the recipe from Allrecipes!

As the holidays wrap and New Years’ celebrations end, we tend to look inward – setting New Year’s resolutions and intentions. Among many popular goals, one stands as a testament to both personal wellness and cancer risk reduction – Dry January. In recent years, the concept of Dry January has gained considerable traction, representing a communal commitment to remain alcohol free for the month of January. This offers a unique opportunity to reset, rejuvenate, and reevaluate one’s relationship with alcohol.  

Now, why should we consider reducing or eliminating alcohol intake? Below are some key takeaways from our Alcohol + Breast Cancer HER Speaker Series. 

• Approximately 4% of cancers worldwide are caused by alcohol consumption, with alcohol being considered a moderate risk factor for breast cancer development. 
• IARC classifies alcohol as a class 1 carcinogen. 
• World Cancer Research Fund showed 5% increased risk of breast cancer in premenopausal women, 9% increase postmenopausal who had regular alcohol consumption (10g/day). 
• EPIC Study showed an association between ER+ tumors and alcohol consumption, with other studies indicating an overall increased risk of all breast cancers. 

Be sure to watch the Speaker Series, as well as our original Alcohol + Breast Cancer event to learn more about the research behind the risks involved with alcohol consumption. 

When considering moderation or consumption reduction, non-use is the ultimate goal. That being said, we understand that this may not be a realistic starting point for everyone. Ideally, leaving alcohol to situational or occasional consumption is a best practice. Moderating intake to no more than 1-2 beverages (12 oz. beer, 5 oz. wine, 1.5 oz. spirit) per week is a great place to start for those who consume alcoholic beverages more regularly. 

A common worry among those reducing or eliminating alcohol consumption is the consideration of social engagements, many of which involve alcohol. Here’s the thing – you can enjoy a refreshingly delicious beverage sans alcohol! Mocktails and zero-proof beverages help those choosing to abstain from alcohol enjoy their favorite beverages without the worry. Here at Unite for HER, we’ve partnered with brands like Ritual, Abstinence, CleanCo, TOST, and Best Day Brewing to showcase that zero-proof (meaning zero-alcohol) drinks can be just as delicious. Not feeling like you need a direct substitute for alcohol? Check out our blog for tons of mocktail recipes!  

However you choose to partake in Dry January, know that the team at Unite for HER is here to support. Now let’s raise a glass (of zero-proof champagne, of course) for Dry January, and say cheers to health-forward goals in 2024! 

By: Aubrey Redd, MS, RDN, LDN 

The holiday season is a time of joy, celebration, and of course – delicious feasts! As you prepare to indulge in traditional, festive meals, it’s important to prioritize food safety to ensure you’re keeping you and your loved ones safe. From the kitchen to the dining table, here are some essential tips to keep in mind for a worry-free holiday.

 1. Start Squeaky Clean

Before you embark on your day-long holiday cooking, make sure your workstation is thoroughly clean. Bacteria can easily spread through cross-contamination, so make it a habit to wash your hands frequently and sanitize all cooking tools and surfaces.

2. Check Your Expirations

Is there something you use only once per year? Check expiration dates, and discard anything that is sincerely past due. Refresh seasonal ingredients and take the opportunity to challenge yourself to use niche ingredients for other purposes.

 3. Separate Raw and Cooked Foods

A simple but effective way to prevent the spread of harmful bacteria is by keeping raw and cooked foods separate during preparation, storage, and serving. Use separate cutting boards and utensils for raw meats and vegetables to avoid cross-contamination.

4. Thaw Correctly

When thawing animal proteins, it’s important to use food-safe practices to keep your food out of the temperature “danger zone” (40℉ to 140℉) where bacteria can grow at an exponential rate. Thaw in the fridge or in a sink of cool water, refreshing the water often to keep a low temperature.

5. Cook Thoroughly

Achieving the perfect doneness isn’t just about taste, but also about temperature! Use a food thermometer to ensure that meats, poultry, and seafood are cooked to the recommended internal temperatures to kill harmful bacteria.

6. Refrigerate and Store

After your meal, be sure to promptly refrigerate leftovers. Divide large portions into smaller containers to cool faster, and for easier single-serve consumption. Use perishable leftovers within 3-4 days or in the freezer for 2-3 months and reheat them to 165℉ before enjoying.

7. Be Careful of the Buffet

If you’re hosting a larger-scale holiday buffet, take extra precautions to maintain food safety for you and your guests. Keep hot foods hot (above 140℉) with chafing dishes or slow cookers and cold foods cold (below 40℉) with ice trays or insulated bowls. Discard perishable items that have been sitting out for more than 2 hours.

8. Be Allergy-Conscious

Holiday gatherings bring in a diverse range of dietary preferences and allergies. Clearly label dishes that contain common allergens like nuts and dairy. Consider offering alternative options to accommodate your guests’ needs.

9. Wash Up

Amid the hustle and bustle of holiday preparations, it’s easy to forget about washing your hands before sitting down to eat. Encourage your guests to do the same, especially if serving foods family style!

10. Trust Your Instincts

If something smells off, looks odd, or seems spoiled, trust your instincts, and discard it. It’s better to be safe than sorry when it comes to food safety.

By: Aubrey Redd, MS, RDN, LDN