Healthy for the Holidays

By: Sarah Holvik, B.Sc. Nutritional Science
 
As Johnny Mathis sang, “It’s the most wonderful time of the year”… so you deserve to go out and enjoy it.  Here are ten simple and smart tips to give you as much enjoyment out of the holidays as you want, without having to put your healthy eating habits on hold.
 
1. Do not arrive at an event on an empty stomach. Eating meals at regular times throughout the day and having a light snack between meals helps to prevent overeating. Try a handful of nuts, a low-fat yogurt with a piece of fruit or a few vegetables with a healthy yogurt dip a couple of hours before your meal. This is true for any event but especially events or meals throughout the holiday season.
 
2. The usual liquid calorie suspects, for example alcoholic beverages such as wine and beer, can quickly add up too. They typically have between 100 and 150 calories per serving and holiday drinks that include ingredients such as eggnog will have twice that amount.  But don’t panic. You can drink of plenty of water before going out and alternate every alcoholic drink with a glass of water or sparkling water with a fruit slice. You can use reduced fat, low fat or fat-free eggnog or just a ¼ cup of the regular eggnog topped up with skim milk.  Also watch those seasonal drinks at your local coffee shops. They can be full of unwanted calories, so opt for some seasonal herbal teas. There are many natural flavors and they are calorie free.
 
3. Holiday foods do not have to be completely out of bounds, just enjoy smaller portions. Choose a salad plate instead of a dinner plate for your portions and serve yourself.
 
4.  When  preparing foods you can add flavor and save calories by:

- Using low fat broth for the gravy drippings - 104 calories saved / cup
-Using  non-fat milk instead of whole milk – 60 calories saved/cup
-Using  non-fat yogurt instead of cream –  720 calories saved/cup
 
5. Fill up on the healthy foods first at a buffet. Veggies and hummus, fruits, almonds, shrimp, smoked salmon, all the fare of a holiday table. Selecting these items on a buffet on the first round will satisfy and limit your second round, as you will not be so hungry.
 
6. Use fresh carrot sticks along with fresh zucchini or cucumber spears, broccoli , cauliflower flowerets, red and green peppers with a low fat dip or spread such as hummus or yogurt  and serve with crispy pita triangles, flatbread and homemade crackers .
 
7. Munch on raw veggies when preparing holiday meals so the calories don’t add up through nibbling during the meal preparation.
 
8. Bring out the chocolates and holiday sweets only when guests drop by. This way they are out of sight – thus, out of mind. Many of the holiday treats freeze well and keep their freshness, so don’t feel you have to eat them all in December.
 
9. Focus some holiday gatherings around an event i.e. tobogganing, skiing, skating, hockey or an afternoon hike. These events can be combined with a ‘potluck’ supper and will use calories, adding a bonus to your day.  The exercise makes room for more calories as calories have been burnt off during the event.  A ‘win-win’ situation.
 
10. Christmas can be enjoyed with lean turkey, steamed vegetables and cranberry sauce. For the stuffing, you can use whole-grain bread and add vegetables and fruit such as onions, celery, cranberries, raisins and apricots. This will boost the fibre and increase the overall nutritional value. Flavour with reduced-sodium broth and garlic and herbs.  Also, try cooking stuffing in a covered casserole dish in the oven instead of inside the turkey to significantly reduce the amount of fat.
 
So, ENJOY the season by:
Setting yourself realistic goals
Focusing on weight maintenance rather than weight loss
Allowing yourself small samples of the holiday treats
Incorporating exercise into your holiday plans
 
Vancouver Nutritionist Sarah Holvik is the owner of nutrition consulting company Manna Health Group. She welcomes questions at sarah@activelivingprogram.com.