For many of us, the holidays are sometimes a season of excess – festive gatherings of family and friends, holiday dinners, holiday baking, a decked-out house, a full schedule and lots of presents under the tree! Even if you’re very dedicated to healthy living, it’s easy for things to spin out of control in the holiday rush.
Don’t worry. It happens to just about everyone, just about every year. This year, give yourself the gift of thinking about it differently. It is possible to eat (mostly) healthy during the holidays, and the treats you might associate with “breaking” your healthy diet don’t have to be off limits.
First, know that there are sweets out there, and you will most likely be eating them. Enjoying a slice of pie doesn’t mean you’re “bad,” and you haven’t “cheated” on healthy eating. You had a slice of pie. You’ll be fine. It takes 500 calories a day (or 3,500 a week) above your normal food intake to gain a pound. Make sure you’re eating healthy for the rest of the day, and there’s no harm done!
A healthy diet isn’t about depriving yourself of the foods you love, it’s about common sense. You know that the skin of your family’s Thanksgiving turkey is fatty, so avoid it. If you’re faced with a choice between green bean casserole made with cream soup and plain green beans, have a nice big helping of the plain beans (and just a small dollop of the casserole).
If you’re going to a party, have a filling, healthy snack like a piece of fresh fruit before you go so you don’t overdo it on high-calorie, high-fat appetizers and desserts. When you get to the party try to start off with the relish tray before moving on to the higher calorie treats. That way you can still enjoy smaller portions of the various foods offered at the party.
Here are some more tips for healthy holiday eating:
Serve low-fat hummus and baked crackers for a tasty protein-, iron- and fiber-rich appetizer. Hummus is mashed chickpeas with spices and is available at most grocery stores. Look for a variety low in saturated fat. Offer a variety of raw veggies on the buffet table, along with a low-fat ranch dip. Mash your potatoes with skim milk, fat free chicken broth or fat free sour cream, and then add garlic or garlic powder, if you like. Serve delicious creamy soup without the cream – pureed vegetables add silky texture without the fat. Get all the taste and much less fat from your holiday gravy: Pour the hot broth into a gravy skimmer to “skim off the fat” before using your defatted broth to make the gravy. It only takes a minute and then you gain the benefit of all the taste with just a fraction of the calories. Use sliced almonds instead of fried onion rings to make a delicious crunchy casserole topping. Instead of eggnog or other fattening drinks, serve wassail (hot apple juice with orange juice concentrate, cinnamon and cloves added) or cranberry punch instead. Bake a chocolate-pumpkin cake – use a chocolate cake mix and substitute pumpkin puree for the water and half the oil. Instead of frosting, lightly dust the top with powdered sugar and cocoa. Use a sugar substitute for your holiday baking to cut calories, and when possible, use low-fat or no-fat versions of ingredients, like fat-free evaporated milk, fat-free sour cream, and fat free plain yogurt. Try whipped toppings decorated with sliced strawberries or fresh berries instead of frosting on cakes. Prepare smaller servings of baked goods – cut brownies or cakes into smaller pieces or use smaller cookie cutters. All you really need is a taste! Choose low-fat eggnog or make your own version:
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