By Kyle Marie McMahon
The holiday season often feels like a nutritional minefield, with families struggling to balance joyous celebration with the pressure of sensible eating. For Dr. Ritu Saluja-Sharma, a double–board certified physician based in Cary, this tension is what fueled a major career pivot. After two decades treating preventable chronic diseases in the emergency room, she realized the most critical interventions needed to happen long before patients landed on her table.
Her answer? Prevention, taught simply. Dr. Saluja-Sharma partnered with her children, Dylan (11) and Serena (9), to create the book series, The Wonder of What We Eat, which aims to demystify the science of food for kids and their families. The goal is to make eating well become second nature by helping families understand how food fuels the body, rather than relying on restriction or willpower.
Joy Over Guilt
Dr. Saluja-Sharma is quick to dismantle the “toxic diet culture” that surrounds holiday meals. She believes that transforming your approach to food is less about deprivation and more about empowerment.
“Thanksgiving, and food in general, is meant to be joyful. It should never feel like pressure, restriction, or a medical exam,” she notes.
Her philosophy is clear: “The food we eat has the potential to be our most powerful medicine.”. By adopting a positive mindset, families can focus on nourishing their bodies to support energy, mood, and growth, rather than feeling stressed. This mindset allows families to feel good about their choices most of the time, making room for the nostalgic favorites without shame.
“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,” she explains.
The Power of the Simple Swap
For those looking for a tangible way to approach a healthier holiday table, the solution lies in simple substitutions that stabilize blood sugar. Dr. Saluja-Sharma stresses that it’s absolutely possible to make many holiday traditions healthier with basic ingredient swaps.
The simplest place to start? Baking.
“One of my favorite Thanksgiving (and everyday) swaps is using almond flour instead of regular flour in baked goods,” Dr. Saluja-Sharma recommends. This is a powerful change because almond flour naturally contains more protein and fiber than traditional flour, and is rich in healthy fats—all crucial elements that help steady blood sugar levels. The result, she promises, is deliciously moist and tender, and the family will never guess it’s a healthier version.
The approach championed by the Saluja-Sharma family transforms the battle of the holiday dinner into a collaborative, empowering experience. It’s a guide to celebrating joyfully while providing the nourishment your body needs to thrive.
