Tips for Eating Healthy During the Holidays

It can be easy to overindulge in treats during the holidays, but it is still possible to eat healthy during the season. If you’re hosting a meal or family gathering, or attending one, try these tips to keep the holidays healthy.

If you’re the host:

1. Shop smart. Try shopping during off hours. Instead of rushing around and grabbing the first things you see to get out of the crowd, you can take your time to read labels and choose healthier foods.
2. Focus on produce. Whether you’re making appetizers or a full meal, amp up the fruits and veggies in your meals. Cook them in ways that celebrate their natural flavors instead of hiding them under heavy sauces or glazes.
3. Lighten up your recipes. Reduce fat and calories without missing out on taste by making some of these substitutions:

• Replace 1 egg with 2 egg whites to cut cholesterol.
• Instead of oil, margarine, or butter in baked items, substitute applesauce to reduce fat.
• Always use fatfree versions of creamy ingredients such as yogurt, sour cream, or whipped topping.
• Use reducedfat cheeses in casseroles and salads.

If you’re a guest:

1. Eat regularly. Eat regular, small meals throughout the day. This will keep you from getting too hungry and overeating at the event.
2. Eat before you go. If you’re worried about resisting the delicious but unhealthy foods at the event, eat a nutritious snack before you go.
3. Use a small plate. Research shows we tend to fill our plates, no matter what size they are, so choose a small one.
4. Start simple. Fill your plate with veggies, fruits, green salads, and lean meats. If you see a yummy looking side dish that is high in calories, take just a taste of it.
5. Limit alcohol. Start off with a low-calorie, non-alcoholic drink, such as sparkling water or a diet soda. Alternate alcoholic drinks with non-alcoholic ones throughout the evening.
6. Socialize away from the food.
7. Find activities that don’t involve food. Take a walk, play football in the yard, or engage others in a board game. Take the focus off the food.

Sources: Family Doctor