Healthy Holiday Eating

Take the Worry Out of Eating Healthy this Holiday Season

With the holidays approaching, many of us may worry because we will be tempted to overindulge on social occasions. The good news is that there are many ways to find balance with food and beverages and still enjoy quality time with family and friends. So, where to start?

Change the recipes for sweet treats! What holiday party is complete without grandma’s favorite cookies or brownies? A few ways to reduce the calorie content of your favorite desserts include substitutions. Replace items such as applesauce for oil or butter, Splenda or Stevia in place of cane sugar, low fat yogurt in place of sour cream, and whole wheat flour instead of white flour for added fiber and nutrients. Watch the serving size for sugar substitutes as they are often sweeter than sugar, so you need to use less when replacing sugar in a recipe.

Ready to eat? Start with smaller plates of food. You can always go back for more. When approaching a buffet, look for the smallest plate and choose small amounts of what looks best to you first. Choose healthy foods that are high fiber and low in fat such as the veggie tray with dips, whole grain crackers, and nuts to fill you up before approaching more calorie dense dishes. You will feel more satisfied by eating healthy snacks. You will likely not eat as much of those high fat, high sodium options which can leave you feeling heavy and tired. You can also eat a small meal or snack before the event and make sure you have eaten well throughout the day, so you don’t show up to the party super hungry.

Next up, increase your water intake! This underrated tip is one of the easiest yet most difficult thing for some of us to do. An 8-ounce glass of water before you fill your plate or reach for a tasty beverage can provide necessary hydration. It can also fill your stomach leaving you less inclined to go back for seconds.

Get involved in a conversation with a friend and walk or sit away from the food. It can be difficult and distracting to try and have a great discussion while you are piling in the chips and queso. Catch up with friends at a comfy place away from the food and then go eat when you feel ready and less distracted.

What about the drinks? Whether you choose to partake in alcohol or not, the calories of non-alcoholic beverages can add up fast. Calories can be drastically reduced by choosing club soda with fresh lime as a mixer instead of juice or regular soda. Choosing dry red wines over sweet white wines can save you an average of 60 calories and a lot of sugar depending on the size of the pour (4-6 oz). Another heathy option is to create a delicious “mocktail” using fresh fruits, spices, and non-sweetened carbonated beverages to add fizz and refreshment to your party!