Petite village

Be Healthy Through the Holidays

   by: Jacquelyn DeGrendele, Registered Dietitian

 

Remembering health and sound nutrition through the holiday season can be tough.  Sweets, gluttony, and comfort foods sabotage even the strongest of health warriors.  With a few simple tips and a plan, you can be prepared to maintain health through the holidays.

•    Get a plate!  When eating appetizers, get a plate first.  Appetizers can add up quickly in calories and fat, especially when you are unable to keep track visually of how much you are eating.  Dishing food onto an appetizer plate will help your brain keep track of how much you have eaten, thereby helping you to eat less before the meal has even started.

•    Skip or share the dessert.  Dessert is usually loaded with calories that the body does not need (“empty calories”), and the holidays tend to encourage large dessert buffets and tantalizing treats!  Desserts can range from 300 calories (such as a large chocolate chip cookie) to over 2000 calories (like many cheesecakes).  Share with a family member or friend to cut the calories in half, or take some to go that can be enjoyed a day or two later when the rest of the day is not spent eating. 

•    Substitute!  Classic holiday recipes can be adapted to include ingredients that are more nutritious.  In mashed potatoes, try skim milk instead of whole milk or cream.  Substitute applesauce for half or all of the butter in baking.  Use half the sugar in cranberry sauce - add more cinnamon, nutmeg, and vanilla to increase the flavor.  Instead of candied yams/sweet potatoes, try roasted vegetables (simply season and put in the oven at 350F for 20-30 minutes).

•    Get moving!  Choosing to be physically active during the holiday season can help you and your family maintain a healthy lifestyle.  After a holiday meal, go for a walk or play an outside game such as tag, horseshoes, croquet, football, or hop scotch - pick something the whole family can enjoy.

By making a conscious effort to live a healthy lifestyle through the holidays, you and your family can maintain a healthy weight, a strong self-image, and a positive attitude.  If you have any specific concerns about nutrition, consult a registered dietitian for assistance at jacquelyn@petitevillage.com

 

Happy Holidays!