How to Stay Healthy Over the Holidays: Nutritionists Weigh In

For many of us the holidays mean not only spending quality time with family and friends, but indulging in unhealthy foods. To help you make it through the holidays without packing on the pounds, nutritionists from Giant Foods offered a few tips on how to eat healthfully without exiling yourself from the kitchen table.

• If you go to a party on an empty stomach, you will most likely end up eating more than you actually need or even really want. Instead, plan ahead. If you have a party that night, don’t skip meals in anticipation. Choose a high protein breakfast and a snack of lean protein, fruits and vegetables beforehand. Also, stay hydrated by drinking 8 to 16 ounces of water.

• Move your body. Find an activity your family loves and do it before your big meal. Or, schedule in an extra half hour of exercise the morning of a party.

• Allow yourself small portions or tastes of your favorite dishes. Choose a small cocktail-size plate for appetizers and limit yourself to one plate.

• No small plate? Try using a napkin. You will only be able to fit enough food into the palm of your hand—ideal when you hit the sweets table.

• Attending a cocktail party? Try to go for fruit and vegetable trays or lean meat options such as chicken skewers. Watch out for dips, sauces and anything fried, crunchy or crispy.

• For dinner events, make half your plate fruit and vegetables. One quarter of your plate can be a scoop of a starch such as mashed potatoes, rice or sweet potatoes. The rest of your plate should be lean protein.

• Contribute to the food table. This way, you can ensure that there is an item or two you can eat without guilt. Make a salad, bring fresh cut fruit, or bring a healthier version of your favorite holiday side dish or appetizer.

• Liquid calories can add up quickly. Sugary mixers can double your cocktail calories. Stick with wine and light beers, which are about 100 to 125 calories per glass. Follow each alcoholic beverage you have with a glass of water to stay hydrated.

• Slow down at the buffet. It takes your brain about 20 minutes to recognize fullness.

• Move your socializing away from the buffet or sweets table. Out of sight, out of mind.

• Satisfy your sweet tooth with the three bite dessert rule. Choose a small piece, take three bites, and savor each bite.

• Make a plan for the day after a big party of meal so you can get back on track quickly.

If you’re the one in the kitchen, there are a number of simple swaps you can use to preparing your holiday favorites with healthful eating in mind.

• Use low fat dairy products

• Use applesauce or ground flax in place of oil

• Try using ground turkey and turkey bacon in place of ground beef and traditional bacon

• In baking dishes, replace an egg with one tablespoon of ground flaxseed and three tablespoons of water

• Use spices or herbs instead of salt to flavor food

• Add vegetables to your favorite dishes whenever possible, like pureed butternut squash in mac and cheese and cauliflower in mashed potatoes

For more healthy tips, visit www.giantfood.com/live-well or stop into one of your local Giant Food stores to pick up the free holiday edition of Healthy Ideas Magazine.

Patch file photo

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