Healthy Eating for the Holidays

Darcy Lewis, dietetic intern

Ball Memorial Hospital

Q. With all the good food to eat around the holidays, how do I eat healthy?

A. With the holidays means lots of parties and lots of food. Did you know that eating just one extra Christmas cookie each day during the holiday season could mean one extra pound of body fat by January? It may not seem like a lot now, but in ten years, you could be ten pounds heavier from those extra Christmas cookies! In the United States, weight gain during the six week holiday season explains half of the country’s weight gain for the year.

The holidays can be enjoyed without straying too far from a healthy diet. Remember, there are no “good” or “bad” foods. In moderation, any food can be worked into a healthy diet. Pay attention to the big picture – indulging occasionally in your favorite foods will not make or break your diet plan. 

• Never go to a party hungry. Many people believe that skipping meals will save calories for the party, but in reality, more total calories are eaten. The longer you go without eating, the more likely you are to overeat when surrounded by high calorie, less filling foods. Try snacking on low calorie, filling foods like fruits and vegetables an hour before the party. These foods will give you a feeling of fullness without adding a lot of calories, and won’t make you overindulge at the party.

• Eat first and drink later. Alcohol stimulates the appetite and also adds a lot of extra calories. Sweetened beverages like punch, fruit juices, or soda can also add “hidden” calories. Try eggnog made with low fat milk and light cool whip instead of whole milk and heavy cream (eight ounces of regular eggnog can pack up to 340 calories!).  Stick with low calorie carbonated drinks like club soda or diet soda. The carbonation will fill you up without hurting your waistline.

• Cook and bake healthier. When baking and cooking, use lower calorie ingredient substitutions. When baking, try using applesauce or pureed plums (baby-food) for some or all of the oil, margarine, or butter in recipes. Two egg whites can be substituted for one whole egg when baking, which will lower the calories and the cholesterol. Non-fat, low-fat, or reduced-fat dairy products can be used instead of regular dairy products, including milk, cheese, cottage cheese, sour cream, yogurt, ice cream, and buttermilk.

• Make choices. Enjoy the foods that are only available around the holidays. Choose your favorite seasonal foods and leave out the everyday foods like mashed potatoes or rolls. Choose a variety of foods, but eat only a moderate portion of each. This will help you feel more full and satisfied with the meal.

• Enjoy activities. Boost your exercise routine over the holidays. This will help keep those little indulgences from sticking to the hips and waistline. Work off the large holiday meals by enjoying a winter walk with friends and family!

• Keep things in perspective. If you end up overindulging this holiday season, forgive yourself and get back to a normal, healthy routine as quickly as possible. 

Darcy Lewis is a dietetic intern at Ball Memorial Hospital. For more information, send an email to info@chsmail.org.

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