HEALTHY HOLIDAY EATING
SIZE MATTERS
By choosing mini and bite-sized portions of your favorite treats you can reduce total fat and calories. When at a holiday meal or party, take time to survey all of the food available. Then fill up your plate, just once, with small portions of your favorites. Or try using smaller plates to make a small amount of food seem larger. Also, try to avoid second helpings, which just add unnecessary calories.
SKIP THE EXTRAS
Extra toppings and unnecessary cooking ingredients can add unwanted calories during the holiday season. Skip the ice cream and whipped cream on your desserts. Don’t add butter to your bread, or gravy to your mashed potatoes. Cook with a cooking spray instead of oil.
LOAD UP ON VOLUME, NOT CALORIES
Start meals with soup, a salad, or another vegetable choice. Eating vegetables or soups first will fill you up early so you won’t overeat higher calorie foods later on.
MAKE HEALTHY SWAPS
When baking for the holidays, plan to replace some of the oil and/or sugar in recipes with ingredients like applesauce or yogurt. You can also use low fat milk and cheese, and lighter versions of butter spreads and sour cream. When dining out choose light side dishes, such as salad, soup, or steamed vegetables.
DON’T SKIP EXERCISE
Squeeze in exercise whenever you can. For example, take the stairs instead of the elevator, or add a 15-20 minute walk after lunch or after work. During the busy holiday season, you may need to schedule your exercise like an appointment.
EAT MINDFULLY
Savor the delicious textures, aromas and tastes of the foods you are eating. Notice how the food makes you feel. Taking the time to really enjoy your food will make you feel full sooner.