Isn't it amazing how the holiday season brings so much joy and warmth? But let's be honest, it also brings a parade of pies, cookies, and other yummy treats that might not be so friendly to our health. Now, don't worry, we're not here to take away your holiday cheer. On the contrary, we want you to enjoy every bit of it, but in a healthier way. So, how about we make a pact this season? Let's promise to treat our bodies with as much love and care as we treat our loved ones. After all, we can celebrate, feast, and still stay healthy. Sounds like a plan? Great! Let's dive into some fun and easy ways to enjoy healthy holiday eating.
Planning Ahead
Planning is a key strategy for healthier holiday eating. Before attending any festive gathering or preparing a holiday meal, it's beneficial to have a game plan. Decide what you'll eat in advance and try not to show up to the party hungry. For instance, you could eat a small, healthy snack before you go. Also, when you're the one hosting, take the chance to introduce healthier alternatives to traditional recipes. Remember, it's easier to control what's on your plate when you've thought it through beforehand. This strategy not only helps with portion control but also ensures that you get the right balance of nutrients during the holiday feast.
Portion Control
With portion control, you can still enjoy your favorite holiday treats without feeling guilty or compromising your health. Start by using smaller plates and bowls, which naturally limit the amount of food you can serve yourself and encourage moderation. When it comes to richer foods or desserts, take a small serving. Savor each bite, taking the time to enjoy the flavors, which can lead to feeling satisfied even with less. If you're still craving more, fill your plate with healthier options such as vegetables, lean proteins, or whole grains. Remember, the goal is not to deprive yourself but to strike a balance that allows you to relish the holiday season without overindulging. And remember, it's not just about the food. Enjoy the companionship, laughter, and love that come with holiday gatherings. After all, these are the true ingredients of a memorable holiday feast.
Choose Wisely
Choosing wisely is another crucial aspect of healthy holiday eating. Remember, not all holiday foods are created equal. Some are densely packed with calories, while others offer more nutritional value. Opt for lean meats, like turkey or chicken, over fatty cuts of meat or heavy sauces. When it comes to sides, prioritize colorful vegetables, whole grains, and foods high in fiber that will keep you satiated longer. Desserts can be the most challenging part of the meal to navigate. Rather than skipping them altogether, choose one or two of your absolute favorites and enjoy a small portion. Overall, making mindful choices about what you eat can help you maintain a healthy balance during the holiday season without feeling deprived of festive treats.
Stay Hydrated
Hydration plays a vital role in maintaining overall health, and during the holidays, it's even more crucial. Amidst the festivities, it's easy to consume more alcoholic or sugary drinks than usual, which can lead to dehydration. To avoid this, make it a point to drink plenty of water throughout the day. This simple act can not only help control your appetite but also aid in digestion, contributing to healthier holiday eating. Try alternating a glass of water with each alcoholic or sugary beverage to moderate your intake. Also, consider infusing your water with slices of fruits like oranges, lemons, or berries for a festive, flavorful twist. Remember, staying well-hydrated will help you feel your best and fully enjoy the holiday celebrations.
Get Moving
Regular physical activity is a significant factor in staying healthy, especially during the holiday season, when we tend to eat more. It's not about spending hours at the gym; simple activities like a brisk walk, a short run, or even dancing to your favorite holiday tunes can be sufficient. Try to incorporate exercise into your daily routine. This might mean taking a family walk after a holiday meal, engaging in a snowball fight, or even shopping for gifts at a local mall instead of online. Establishing an active routine early in the season can help you manage stress, improve your mood, and offset the extra calories from holiday eating. Remember, the goal is to stay active and make fitness fun. You might be surprised at how these little bursts of activity can boost your energy levels and make your holiday season even more enjoyable.
Healthy Swaps
Creating healthier versions of your holiday favorites is another effective way to enjoy the festive season without compromising your health. Here are some healthy swaps you can consider:
- Instead of using full-fat dairy in your recipes, try replacing it with low-fat or non-dairy alternatives.
- Opt for whole-grain flour instead of white flour for a boost of fiber and nutrients.
- Substituting refined sugar with natural sweeteners like honey or maple syrup can reduce the calorie count and add a unique flavor to your dishes.
- When it comes to cooking methods, try grilling, broiling, roasting, steaming or baking instead of frying.
- Choose dark chocolate over milk chocolate for a healthier dessert option.
- Use herbs and spices to flavor your dishes instead of relying on salt or butter.
Remember, these small changes can make a big difference, and you'll be surprised at how delicious and satisfying healthy eating can be during the holidays.
Take It Easy
Remember, the holiday season is primarily about relaxation, celebration, and spending time with those we love. It's not a time for strict dieting or anxiety about our food choices. Enjoy your favorite holiday treats but do so mindfully and in moderation. If you overindulge at one meal, make a conscious effort to choose healthier options at the next. Don't beat yourself up over small indulgences—stress and guilt only contribute to unhealthy eating habits. Instead, strive for balance over the course of the holiday season. Incorporate regular physical activity, stay hydrated, and prioritize sleep to keep your body and mind in top shape. Most importantly, remember to enjoy the holiday season for the joy and warmth it brings. Healthy eating is just one aspect of a truly happy and healthy holiday season.
Tips from Stacy Winton, Registered Dietitian at Broward Health
- With food cost so high, many hosts will appreciate an offer to bring a dish to contribute. This is helpful because if you prepare the dish using these great substitutions then you know there will be at least one thing you can enjoy.
- Fill half your plate with vegetables before adding the other items; it takes up the space, looks colorful, and takes the edge off your hunger.
- If possible, sit next to a slow eater; it helps set your pace as well. Sometimes with lots of excitement it’s easy to eat fast and be tempted to make several trips to the buffet/serving table.
- Everyday activities can also be “physical activity”; stairs rather than elevator, park farther not closer to your destination (supermarket, mall entrance, etc.)
- Never go to the mall hungry! The smell of Cinnabon rolls can reel you in like a fish! Also, bring snacks so you have something fast and easy to take the edge off hunger and avoid mall food traps.
Celebrate!
Celebrate the season, the joy, the warmth, and the togetherness. Celebrate with a heart that's full and a table that's bountiful, but also be mindful of the choices we make. Celebrate the change that you've chosen to make this holiday season—a change that supports healthier eating and a healthier you. It may seem like a small step, but remember, every big journey begins with small steps. So, let's raise a toast to those small steps, to the healthier choices we've made, and to the vibrant, joyful holiday season that lies ahead. Remember, this holiday season, we're not just celebrating the festivals; we're celebrating our health, our happiness, and our well-being. Here's to a joyous, healthy holiday season!
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