Healthy Holiday Hints
Ah, the holiday season. That time of year when Santa shows up in Target before the Halloween candy is gone and when every gathering involves trays of delicious sugary, calorie-filled sweets. I am a firm believer that it is possible to enjoy holiday favorites without completely throwing in the healthy eating towel – but it does require some thought. Read on for some ideas as to how you can handle the parties, restaurant meals and homemade treats.
Helpful Hints
Have a Plan: You are less likely to overconsume if you stick to regular, healthy meals.
Plan for the additional calories when you know you are going to be celebrating.
This doesn’t mean skipping meals. You will overeat later if you do that.
Instead, eat lighter and include lean proteins and high fiber foods earlier in the day. This will prevent hunger pangs later in the day and help prevent over eating.
When faced with holiday treats, balance them with high fiber or lean protein foods if possible. This will prevent your blood sugar from spiking and then crashing. It’ll also help control sweet cravings.
Don’t go to parties hungry. Make sure you have a healthy meal or high fiber/lean protein snack before you go, such as:
Cheese and whole grain crackers.
Nuts, roasted edamame or chick peas.
Greek yogurt with fruit.
A bowl of old fashioned oatmeal made with milk.
Eggs: hardboiled egg with an apple or carrot stick, or an egg sandwich on whole grain toast.
Don’t deprive yourself. But don’t give yourself too many “freebies” either. Remember: moderation is key!
Use a small dessert plate rather than a dinner plate.
Exercise snacks: Make sure you are moving during the day. A brisk, short walk, or a few minutes of squats will help keep your blood sugar, stress and calories under control.
Be aware of the calories that sneak in and then add up.
High fat creams and sauces.
Salad dresses (use a light vinaigrette or olive oil and lemon juice).
Candied fruits, vegetables and nuts.
Don’t Forget About the Drinks
Stay hydrated. Sometimes we mistake thirst for hunger.
Sip on herbal teas or seltzers for a low calorie, flavorful drink.
Watch the liquid calories: Calories in drinks, both with and without alcohol, add up quickly and the more we drink, the more inclined we are to overeat. Find a “go-to” drink that won’t break the calorie bank.
Diet soda/tonic water mixed with liquor and a slice of lime.
Kombucha (make sure it doesn’t contain added sugar) and a shot of vodka or tequila.
My favorite hot toddy: green tea, a slice of orange or lemon, a splash of whiskey and a bit of honey if desired.
Alternate between an alcoholic drink and water; fewer calories and you will feel better in the morning!
Mocktails: there are lots of pre-made mocktails on the market. Give these a try.
Try one of these drink recipes.
Be a Trend Setter - Bring a Healthy Option to the Party
A nice vegetable platter will balance all of the sweets offered.
Cowboy Caviar: easy, delicious and healthy.
A new idea: whole grain crackers topped with brie and kimchi.
Caprese salad skewers
Fruit kabobs
Practice Mindful Eating
Ask yourself if you are actually hungry? Or are you eating because something looks good (which is fine!).
Enjoy what you are eating. Notice the flavor and texture.
Take your time eating and enjoy the experience. Is this a tradition? Something new? Part of your heritage/culture? Are you eating with people who are important to you? Food is more than calories.
Don’t eat your stress. The holidays are wonderful, but can be stressful. Don’t reach for the easy, high calorie foods when you are stressed or in a time crunch. Have easy to prepare foods on hand for such situations. (when all else fails…a turkey and cheese sandwich on whole grain bread!)
Don’t Forget the Usual Rules!
5 servings of fruits and vegetable each day
Fiber
Adequate protein
Hydrate
Sleep (this helps with cravings)
Bottom Line
Plan for the parties and tasty foods and be gentle with yourself. Remember, one day or week doesn't make or break your nutritional health. Stick to your healthy habits as much as you can, and when you "slip", don’t dwell on it; move forward. Most importantly…enjoy the time with those important to you!