Ideas for staying healthy during the holidays
Meal preparation
- Plan ahead of time: plan menu to include a variety of vegetables, fruits, whole grains, low fat dairy and lean meats.
- To shave calories: go easy on the cream sauces, gravy, butter, cheese and nuts.
- Make light appetizers: start the meal off with some soup, salad or veggies and dip in order to fill up with less calories.
- Save calories by making simple replacements: replace oil in bake goods by using apple sauce instead. Use fat-free yogurt, light cream cheese, low fat milk and chicken stock in place of high-fat ingredients.
- Roast or grill your food: Roasting or grilling brings out the natural flavors of the food. For example grill your pork chop and eat it with a mango salsa.
- Make light desserts: dip your favorite fruit in chocolate.
Enjoying yourself at a party
- Start your day off with a healthy and hearty breakfast instead of saving your calories for later. Not going into a party starving will keep you from over eating.
- Avoid socializing around the buffet table in order to reduce excessive snacking.
- Scan the food before you start piling food on your plate to better make a conscious decision of the foods you are going to eat. Try to fill half the plate with fruits and vegetables.
- Moderate your alcohol intake. A 12 ounce bottle of beer has approximately 150 calories and a 4 ounce cup of wine has approximately 100 calories. Try to drink in moderation and if possible drink a light beer because it will save you many calories.
- Do not feel that you have to try every desert on the table. Remember to enjoy yourself by eating in moderation!
Keep yourself active and moving
- Avoid skimping on exercise during the holiday season. Try to make time before and after your parties to walk, jog, or any exercise you may enjoy.
- Try to incorporate exercise during the holiday festivities. Getting everyone up to dance is a great way to enjoy your time with friends and family
– Shoshana Kosman RD/LD
