5 Tips for Healthier Holidays
by Jennifer Beery RDN, LDN Horizon West Nutrition Services • November 24, 2019
The holidays are here and that means large family dinners, workplace parties, Friendsgiving gatherings and New Year’s feasts that include hearty foods and sweet indulgences that can derail our healthy eating plan. Rather than undo all the hard work you have put into your health and nutrition throughout the year, try focusing on these simple strategies so you can enjoy the holidays with friends and family while still maintaining your health and nutrition goals:
- Eat a balanced breakfast that includes whole grains like whole-wheat bread or oatmeal, fresh fruit, lean protein such as a hard-boiled egg or turkey sausage, and low-fat Greek yogurt or low-fat milk. You’ll feel good about starting your day out right and won’t be tempted to sneak a taste of foods being prepared before lunch. If your holiday meal is later in the day, you may want to include a light lunch that includes lots of fresh vegetables.
- Exercise. Go for a walk or bike ride with the kids for at least 30-45 minutes to get your metabolism fired up and ready for the good food that’s about to be consumed.
- Make a few healthy swaps to common side dishes to lower fat or sodium such as: using puree banana or applesauce in stead of butter or oil in baked goods, use herbs, garlic and lemon instead of salt to bring out the natural flavors of vegetables or potatoes. Offer sparkling flavored water or water flavored with natural fruits instead of cola for beverages to save calories and reduce intake of added sugars.
- Invited to a potluck? Preparing and bringing a “safe dish”, such as a veggie platter, fruit salad, or variety of hummus and whole-grain crackers will ensure there is at least one healthy option available for you to enjoy. Load up on other vegetable, cheese, and fruit dishes first, then if you are still hungry, enjoy a sweet treat if you like!
- Consume alcohol in moderation. Alcohol doesn’t provide much in the way of nutrition and is a source of added calories, especially if mixed with cream, colas and other mixers. Alcohol may also inhibit our satiety with food, causing us to overeat and consume excess calories. Be sure to hydrate before, during, and after any alcoholic beverages are consumed, and ALWAYS have a designated driver or Uber on standby for a safe ride home.
Maintaining good eating habits during the holidays can be easy if you plan ahead and have a healthy eating strategy in place before attending your next holiday gathering. Enjoy your holidays and cheers to a healthy 2020!
Horizon West Nutrition Services
provides nutrition counseling and Medical Nutrition Therapy to individuals with Diabetes and Chronic Kidney Disease throughout Horizon West, Winter Garden and the surrounding communities.
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To schedule a complimentary 15-minute consultation, call Jennifer Beery Registered and Licensed Dietitian Nutritionist at 407-505-9250 or email her at Jennifer@HorizonWestNutritionServices.com
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