Healthy Eating During the Holidays
The holidays offer a unique challenge to choosing healthful foods. Our attempts to make
healthy food choices can make a difference by helping to prevent weight gain, low energy and
overall maintain our health. Listed below are some suggestions to keep your holidays
healthful.
1. Change your ingredients.
o Choose whole grains instead of refined grains.
o Pack your shopping cart with healthful foods such as sweet potatoes, winter squash,
broccoli, carrots, green beans, apples, cranberries, pears.
o Choose lean proteins.
2. Cut portion sizes and lose the clean plate club.
3. Modify the way the recipe is prepared-if you dare change the “tried and true.”
 1 egg = 2 egg whites or ¼ cup egg substitute
 Decrease sugar by half or cut with Splenda
 Substitute fruit puree for oil (applesauce, puree prunes, ripe bananas)
 Use skim or 1% milk for whole milk
 Use evaporated milk for cream in soups
 1 cup sweetened condensed milk =1 cup evaporated milk + ¾ cup Splenda
 Choose lite Mayo, dressings, and soft margarines
 Choose low-sodium, fat-free broth in your foods to add flavor instead of butter
 Cut mayo with Greek yogurt or use as a substitute for sour cream
 Tweak the sweet and try baked apples with cinnamon instead of apple pie, make a
crust-less pumpkin pie.
4. Survey the buffet.
 Curb your appetite with healthy foods before you head out the door.
 If you are bringing a dish – bring a healthful one.
 Do not skip meals which results in overeating.
 Limit yourself to just one trip to the buffet.
 Drink a large glass of water and wait 10 minutes before going back for seconds.
 Move your socializing away from the buffet to minimize unconscious nibbling.
 Use small plates.
 Only choose the foods you really want to try. Don’t waist calories on choices you can
choose anytime of the year.
5. Eat your calories, do not drink them.
 Drink plenty of water. Limit alcohol. If you drink alcohol, satisfy your thirst with a
calorie-free, nonalcoholic beverage first. Punches and eggnog can have up to 500
calories per cup.
6. Practice Mindful Eating.
 Eat slowly and savor every bite.
 Pace yourself and become more aware of what you are eating.
 Eat until you are satisfied and not stuffed.
 Chew slowly and take your time.
 Enjoy the flavor and texture.
 Put your fork down between each bite.
7. No people pleasing! It is OK to say No Thank-You.
8. Manage your emotions.
 If you are lonely…call, email or text a friend. Do not make food a companion.
 If you are bored… find a hobby besides eating.
 If you are sad…talk with a friend, identify why you are sad.
 If you are upset or frustrated….identify the source and acknowledge that eating will not
change your feelings and frustration.
 If you are happy….learn to celebrate without food.
 If you are tired….get some rest, avoid additional caffeine.
 If you are stressed…take “10” for yourself and find a relaxing activity.
 If you are worried…remind yourself that many things in life are beyond your control, talk
positively, do not anticipate trouble or worry about what may never happen!
9. Even if you are not completely successful, compliment yourself for trying and then try harder
the next time!
10. Healthy recipes at: livewellcolorado.org, cookinglight.com, eatingwell.com