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Top 10 Holiday Eating Tips

Published: Friday, December 21, 2007

Brought to you by the Healthy Living Kitchen

1. Don’t avoid holiday parties just because you are watching your weight, all foods can fit into a healthy diet with moderation & balance.
2. Don’t skip meals early in the day to eat more later. Eat smaller, low calorie meals during the day so you can enjoy the party foods without overloading calories.
3. Eat a healthy snack before a party. Feeling hungry can sabotage even the strongest willpower! 
        a. Healthy snack ideas:
             - cup of hot tea - piece of fruit
             - small salad - light yogurt
             - cup of broth based soup - ½ cup high fiber cereal
             - 100 calorie snack packs - light popcorn snack size bag
4. At the party avoid the rush for the food table. Take time to greet people you know. Move socializing away from the buffet table. Use a plate instead and eat away from the serving table. You may be eating more without realizing it by standing close to the food.
5. Survey the food table carefully to make sure you are getting the foods you really want. Make one trip to the food table, and be selective. Choose the foods you really like and keep portions small. Often a taste satisfies cravings or curiosity.
6. Opt for lower-calorie party foods. Veggies with a dollop of dip or boiled shrimp with lemon or cocktail sauce over high calorie fried appetizers and cube cheese.
7. Offer to bring a dish. You can make it a healthy one, and you can be sure there will be something with fewer calories to munch on. 
        a. Healthy appetizer ideas include the following.
             - bean dips like hummus or black bean salsa
             - vegetable tray
             - salsa with baked tortilla chips
             - fresh fruit tray
             - yogurt or fat-free sour cream based dips
             - boiled shrimp tray
             - tea sweetened with Splenda and oranges
             - diet lemonade
8. If it is a sit-down dinner party, make your first helping small - especially if your host or hostess expects you to take seconds.
        a. When you are preparing holiday meals try these tips.
             - serve whole-wheat rolls
             - try brown rice or whole grain bread crumbs for the dressing
             - take advantage of trans-free margarine or olive oil instead of butter
             - flavor vegetables with wines, vinegars, or low-fat sauces
             - use fat-free mayonnaise and fat-free sour cream
             - substitute plain yogurt for sour cream, mayonnaise or cream cheese
             - serve a large colorful salad with low-fat dressing
             - pumpkin and fruit pies have ~ 50 percent fewer calories than pecan pie 
             - use Splenda instead of sugar when possible
9. Alcohol can add unwanted extra calories. Remember the calories from non-alcoholic mixers. Moderate drinking is defined as 1 drink for women and 2 drinks for men. One alcohol drink equals the following.
        - Wine, 4 ounces: 96 calories
        - Light beer, 12 ounces: 100 calories
        - Liquor, 1 ounce: 80 calories
10. Forget the all-or-nothing mindset. Depriving yourself of holiday favorites or feeling guilty about overeating isn’t a healthful eating strategy. Plan in advance to make the most of your holiday season without adding inches to your waistline.

Interested in learning more about cooking? Come to the next Health Living Kitchen Cooking Class on Feb. 6 at 12 noon in the Healthy Living Kitchen in the Heart Lung Vascular Institute. Start the year off right by learning how to plan and prepare healthy, tasty meals at home. Sample the Healthy Living Kitchen’s easy and nutritious weeknight meals. Get helpful tips on menu planning, grocery shopping and recipe modifications. In celebrating February as American Heart Month, learn how to improve blood cholesterol levels to reduce your risk for heart disease. 

The cost of the program, which includes tips, education and food, is $20. Make your reservation now by calling 865.305.6877.