Eating on the Run: Make Healthier Holiday Choices

By Katina Sayers

The holidays are often filled with time-honored family traditions that include some of our favorite meals and foods. Many of these meals tend to be heavy in calories, sugar, and unhealthy fat. Because of this, most Americans will gain about 5 pounds between Halloween and New Year’s due to the frequent succession of office treats, celebrations, parties, and family get-togethers. Now is the time to think of little changes to make for healthier holiday choices. No need to leave behind family traditions or feel guilty. All you need to do is to make smart choices around food this holiday season! 

Here are some tips to get you started:

• At parties, fill-up a small plate with satiating food that contains protein, fiber, and healthy fats. Careful of sauces, dips, gravy, anything deep fried, hard meats and cheeses, and sugar-laden treats. Load up on lighter appetizers. 

• It’s also important to be mindful of “tiny tastes.” For instance, eating a broken cookie coming off the sheet pan can be 30 calories or having just one piece of chocolate candy from the box that co-worker brought in could be around 70 calories. A taste of cheese and crackers at the local grocery store can be another 50 calories or a half-cup of eggnog at Costco could be another 200 calories. All told, the calories add up fast when folded into the rest of your meals. Small tastes can add up to big calories and derail your weight management plan. 

• At parties, start with the end in mind. Ask yourself how you would like to feel when you finish your get-together? Are there certain foods that are non-negotiable indulgences? Or are there some foods you would be happy not to sample? Avoid a post-feast downer by deciding how you want to feel afterwards. 

• Drink water with lemon or lime slices or try seltzer with a splash of 100% fruit juice.

• Substitute ginger kombucha for ginger ale in any punch recipe for gut health benefits.

• Set an alcohol consumption limit BEFORE you arrive at the party or celebration. Drink a glass of water between alcoholic drinks.

• When baking, substitute unsweetened applesauce or mashed ripe bananas instead of butter or oil. Try reducing sugar listed in recipes. Use spices such as cinnamon, allspice, or nutmeg to add flavor. 

• Baked fruit makes a great dessert. Transform apples and pears into crisps, cobblers, or just sprinkle with cinnamon and nutmeg and bake to desired doneness. 

• Eat slowly. Enjoy the conversation and companionship of friends and loved ones.