Diet and Nutrition

Hints for Healthy Holidays

The holiday season is a time for celebrating with our families, friends, and colleagues. And of course, the festivities are accompanied by an abundance of undeniably delicious appetizers, desserts, candies, and other calorie-laden treats. As you enjoy the holidays, keep a few simple tips in mind to stay on track for a healthy new year!

Nutrition Tips

Start your day with healthful foods such as whole grains, fruit, low-fat milk, cheese, yogurt, and peanut butter. A wholesome breakfast will help you avoid overeating later in the day.
At the holiday buffet, choose a balance of high-calorie favorites and low-calorie, high-fiber options such as fruits and vegetables.
Remember portion control. Savor the taste of high-calorie hors d'oeuvres a and desserts in small amounts!
Choose non-alcoholic beverages, such as sparkling water with a twist of lime or lemon, or alternate alcoholic drinks with non-alcoholic beverages. Alcohol is a central nervous system depressant that causes drowsiness and lowers your resistance to overindulge.
Make simple substitutions for a healthier holiday menu. Hint: Modifying ingredients may alter the flavor or consistency of the product, so try new recipes before the holidays.
- Use low-fat or fat-free versions of ingredients such as milk, cheese, sour cream, cream soups, and cream cheese.
- Reduce the amount of shortening or oil in the recipe by 25%. Hint: Reducing the fat content increases the intensity of spices and herbs in the product.
- Substitute fruit or vegetable purees for half the oil (not solid fat) in the recipe. Hint: For the most flavor, match the puree's flavor to the baked product (e.g., carrot puree in a carrot cake; banana puree in banana nut muffins). Baby food works well as a puree.
- Substitute Eggbeaters for whole eggs.
- Reduce sugar by 25-33% in baked goods and desserts. Hint: Add cinnamon, vanilla, or almond extract for "sweetness."
- Substitute whole-wheat flour for half the all-purpose flour.
- Omit or reduce salt by 50% in recipes. Hint: Add herbs & spices for enhanced flavor.

Activity Tips

Spend time talking with others at the party. In addition to enjoying the conversation, you will eat at a slower rate, allowing time for satiety signals to reach your brain. You then will be more likely to avoid second helpings.
Step up your physical activity over the holidays! Physical activity burns calories, renews your energy level, and relieves holiday stress.

Wishing you a healthy and happy holiday season!

This article originally appeared in Nutri-bytes (December 2008), a service of the University of Cincinnati College of Nursing and was adapted for use on NetWellness with permission.

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Last Reviewed: Dec 05, 2008

Bonnie J. Brehm, PhD, RD
Professor
College of Nursing
University of Cincinnati