‘Tis the season to Eat Smart Food and holiday gatherings often go hand in hand making it hard not to overindulge. These tips can help you indulge in healthy eating during the holiday season.
Party pointers - Avoid starving yourself in order to splurge at parties. Eat a healthy meal or snack before the event. If you go hungry, you’re more likely to overeat. Foods high in protein, like chicken or cottage cheese, help you to eat less later.
- Bring a low-calorie dish to holiday potlucks. Then you'll know that at least one healthy item will be available. When hosting a party, provide entertainment other than just food. Christmas carols, a classic holiday movie or craft making give guests something to do besides eat.
- Use a cocktail napkin instead of a plate. You'll be less tempted to try the various finger foods if you don't have a convenient place to hold them all.
- Start with vegetables and fruit. Then take small portions of richer, high-calorie foods when you’re not as hungry. Other healthy choices include shrimp, smoked salmon, wheat or rye crackers, and baked tortilla chips with salsa. If there is a cold cuts platter, skip the cheese and sausages and think turkey or chicken instead.
- Eat slowly. Many times, people eat so fast that their stomachs don't have enough time to register that they are full. Savor each bite and enjoy the taste of the food. Chances are you will eat less.
- Focus on socializing. Don't linger around the buffet. Take a few items from the table, move on and mingle. Conversation is calorie-free and the more you talk with other guests, the less likely you are to overeat.
- Limit alcohol consumption. The average alcoholic drink contains 150 – 200 calories. With just two to three you’ve had the equivalent of a meal. Try lower calorie options like apple cider, fat-free eggnog or flavored water.
- Be selective about accepting invitations. Overbooking compounds stress and is a trigger to overeat.
Healthy holiday cooking With a few smart, common-sense changes in food preparation and eating habits, you will save calories without compromising taste. Here are some suggestions:
Instead of… |
Choose… |
Dark meat turkey |
White meat turkey with skin removed |
Making stuffing with turkey with drippings |
Stuffing made with fat-free broth |
Preparing mashed potatoes with butter and milk |
Mashed potatoes with broth and fat-free or 1% milk |
Following a traditional green bean casserole recipe |
Making it with low-fat soup and breadcrumbs |
Candied sweet potatoes |
Baked sweet potatoes with light butter |
Regular dressing on your salad |
Light or fat-free dressing |
Topping fish with hollandaise sauce |
Fresh fruit salsa |
Using pan drippings in your gravy |
Fat-free broth or bouillon |
Double-crusted fruit pie |
One-crust or crustless pumpkin pie |
Chocolate chips in cake, cookie or bread batters |
Dried fruit or nuts | The holiday season can keep you on the go with little time to prepare meals. Fast food may be handy, but is often high in fat, sodium and calories. Prepare and freeze quick, healthy meals ahead of time to avoid the fast food trap.
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