The science-backed recipe for guilt-free holidays
By Kyle Marie McMahon
The holidays bring a special kind of joy, but they also usher in a specific type of chaos—the kind that surrounds the kitchen. For many families, Thanksgiving through New Year’s is a nutritional minefield, often feeling like a battle between joyful celebration and sensible eating. We’re often taught that healthy eating requires restriction or relying on sheer willpower—a mindset that can quickly turn the dinner table into a source of stress.
But what if the key to navigating the season wasn’t deprivation, but empowerment? That is the message behind The Wonder of What We Eat, a groundbreaking new book series created by Cary-based double–board certified physician Dr. Ritu Saluja-Sharma and her children, Dylan (11) and Serena (9). Dr. Saluja-Sharma spent two decades treating preventable chronic diseases in the ER before pivoting her focus to reach families before they land in the hospital.
This book series takes the concept of food as medicine and translates the science of blood sugar, gut health, and metabolic health into language kids can understand. The goal is simple: to make eating well become second nature by helping families understand how food fuels the body.
We spoke with Dr. Saluja-Sharma, along with Dylan and Serena, who helped write the book, to discuss the philosophy behind their guide and why this family believes you really can have both your health and your holiday pie.
Most kids your age are hoping for extra pie on Thanksgiving. What made you want to look at the science of what we eat instead?
Dylan: I actually don’t think it has to be “science instead of pie.” You don’t really have to choose between them. You can have both! I love pie, especially the pumpkin pie my mom makes, and it tastes just as good as the one from the grocery store (probably better).
But I also think it’s important to understand why certain foods help our bodies feel better. Learning the science doesn’t mean you can’t enjoy holiday treats. It just helps you make choices most of the time that help you feel good.
So I can eat mostly healthy foods AND eat extra pie on Thanksgiving. I wanted to learn the science because it makes me feel more in control of my choices—not because I want to skip dessert.
As an ER doctor, you see the extreme end of poor health. But as a mom, how do you handle the “holiday food pressure” without making the dinner table feel like a medical exam?
Dr. Saluja-Sharma: Thanksgiving, and food in general, is meant to be joyful. It should never feel like pressure, restriction, or a medical exam. My goal, both as a physician and a mom, is to help kids and families to see healthy eating as a way to nourish their bodies so they can feel their best, not as something that requires deprivation.
In our toxic diet culture, we’re often taught that being healthy means dieting, restricting, or relying on willpower. But that’s the opposite of what I teach. The food we eat has the potential to be our most powerful medicine. When we nourish our bodies, it supports our energy, mood, growth, and can even help prevent and reverse our most common diseases. When I help adults see food in this way, it is transformative, and food becomes empowering instead of stressful. When kids understand the power of food and develop a positive mindset about how they see food and their bodies, it can empower them to make healthier choices for their entire life.
During the holidays, I focus on adding nourishing options rather than restricting the nostalgic ones. It’s absolutely possible to make many holiday traditions healthier with simple swaps, and I love bringing those dishes to share with my family. It feels good to know that as we celebrate together, I’m also offering foods that support their well-being.
I enjoy holiday meals just like everyone else, and not every meal has to be perfectly healthy. When we eat foods that support our health most of the time, we can feel good about that. My goal is to remove shame and guilt around eating and instead empower people to nourish themselves and feel healthier—during the holidays and throughout the year.
Your book talks about simple swaps. Give our readers one specific ingredient swap they can make this Thanksgiving that nobody will notice, but that will help steady their blood sugar.
Dr. Saluja-Sharma: One of my favorite Thanksgiving (and everyday) swaps is using almond flour instead of regular flour in baked goods. Almond flour is rich in healthy fats and naturally contains more protein and fiber than traditional flour—all of which help steady blood sugar levels. That’s why I included so many almond-flour recipes in my cookbook that are already perfectly tested and easy to make. The results are deliciously moist and tender, and no one at the table will ever guess it’s a healthier swap. (It’s important to note, though, that almond flour behaves a little differently in recipes because it doesn’t have gluten, so it can’t be swapped 1:1 with regular flour. The recipe will need to be tweaked slightly.)
When you aren’t cooking at home, where is your favorite spot in the Triangle to grab a healthy meal that you actually enjoy?
Serena: I think True Food Kitchen is a good place to go, because it is healthy and actually delicious. They have grass-fed burgers, and they are even better than fast-food burgers, and a lot healthier. They also have air-fried french fries that are healthier than the fried kinds, and lots of veggies that are yummy, too.
It’s clear that for the Saluja-Sharma family, Thanksgiving and food, in general, are meant to be joyful—never restrictive or a source of guilt. Their philosophy centers on adding nourishment rather than stripping away nostalgic traditions. By focusing on the powerful potential food has to support our energy, mood, and long-term health, Dr. Saluja-Sharma and her children provide a much-needed antidote to the “toxic diet culture” we often find ourselves in. This holiday season, The Wonder of What We Eat offers an inspiring path forward: a way to celebrate with delicious food while feeling healthy, empowered, and fully nourished.
