Healthful Holiday Eating

by Christina Bartlett Print This Article

Diverse holiday desserts including cakes, pies, and cookies illustrate the indulgent treats to balance with healthy planning.

It’s that time of year again, where holiday parties and social gatherings revolve around food. This can definitely present a challenge when it comes to eating healthy. The key to success is making sure you have a variety of healthy food selections available. This will not only benefit you, but your family, friends and co-workers. You do not have to sacrifice your favorite side dish or dessert; you just have to make a plan.

If you are attending a social gathering, here are some helpful tips to keep you on track:

Eat a healthy snack before leaving the house. This can definitely reduce the risk of overeating at the party.
Healthy tip: make a small tossed salad with light dressing, fresh fruit with reduced fat cheese or a broth based soup with whole grain crackers.

Make a plan. Scan the buffet before filling up your plate. Then decide what and how much you will eat.
Healthy tip: Try using the “plate method” when serving yourself. The plate method is picturing the plate divided into four equal sections. One section is your starch source: mashed potatoes, sweet potato casserole, stuffing, etc. The second section is a lean protein source: turkey, ham or roast. The next two sections can be one big serving of vegetables: green bean casserole, carrots, etc. OR one section is filled with vegetables and the other section is filled with fruit/dessert. This way your plate has a little bit of everything.

Contribute. Make a healthy dish that you can add to the holiday buffet.
Healthy tip: You can make a healthier version of your favorite dessert, side dish or salad.

Savor the flavors. Eating slowly reduces your chances of eating too much.
Healthy tip: Remember that it takes about 15-20 minutes for your brain and stomach to send the signal that you are full. An excess amount of calories can be consumed during this time.

Drink plenty of low calorie/no calorie beverages. This includes water, but many

other flavorful options. You can drink Crystal Light, Propel, iced tea or
lemonade sweetened with a sugar substitute, diet sodas and some flavored
waters.

Healthy tip: Low calorie beverages are 25 calories or less per serving. One cup of eggnog can contain approximately 350 calories!

Trim the fat off your meat or poultry. You can save a lot of calories by trimming the visible fat on your protein sources:100+ calories per tablespoon of fat!
Healthy tip: By choosing white meat poultry or round or loin for meats also saves calories.

If you are hosting a holiday party, here are some healthy ideas for you and your guests.

Make sure to offer a variety of low fat, high fiber foods.
Healthy tip: Fresh fruit /vegetable trays & nuts. Choose whole grain crackers and bread to increase fiber.

Serve healthier alternatives to the traditional holiday dishes.
Healthy tip: You can make a high fat recipe healthier, just by choosing a 1% or less dairy product, instead of heavy cream or whole milk. You can also use less oil, butter & mayonnaise that a recipe calls for.

Have fun. Have games that are both fun and active that you, your family and friends can be involved in.
Healthy tip: Whether it be a game of touch football or a light walk after dinner, any of these activities can be enjoyable for everyone.

Tip: Remember that weight maintenance, not weight loss, is a good goal during the holidays!

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