'Tis the season to drink eggnog and indulge in cookies--and then try to recover when it comes time to make resolutions. Instead, commit to healthier holidays with a few smart changes.
This time of year brings presents, family gatherings, and a smorgasbord of once-a-year tempting treats along with staples such as gravy, turkey, gravy, mashed potatoes, and, yes, more gravy. The bad news during this festive time (as if you couldn't tell from all the gravy bowls on the table): Holidays can be downright unhealthy and a time when pounds are put on waistlines. Along with a tradition of passing on Aunt Gertie's fruitcake, you can create your own healthy traditions. Here are a few ideas from Roberta Duyff, RD, author of
365 Days of Healthy Eating and the
American Dietetic Association Complete Food and Nutrition Guide.
Plan a prefeast feast. "You don't want to arrive at a big family meal starving," Duyff says. "You're more likely to eat twice as much as you should." She suggests having a small snack with protein, fiber, and a bit of healthy fat to help calm your appetite a couple of hours before the meal. A good example: tuna on crackers made with whole grain. You can also use this prefamily gathering as sort of a countdown to leaving your house, which can be stressful. Take time to relax before the rush of relatives begins. If you have kids, talk with them about what they'll bring, and review rules, such as no wrestling around Grandma's curio cabinet.
Color your table. Aim for a colorful holiday presentation then let your imagination go wild in the fruits and vegetables aisles. "This time of year, we're giving thanks for a bounty of food, so take advantage of that variety," Duyff says. "Make your dinner like an artist's palate with orange from carrots and sweet potatoes, yellow from corn, red from beets, and green from broccoli and green beans. Go for colorful fruit too: red cranberries, green apples, purple grapes, and more." If you have children, involve them in the planning and preparation.
Make simple swaps. Traditional holiday fare can be loaded with fat and more calories than most of us need. For example, a plate of turkey with all the typical fixings can have as many as 1,200 calories (which is close to half the calories many people should eat in a whole day), according to Duyff. However, minor tweaks to traditional aspects of holiday foods will make for a much healthier meal of about 725 calories—just watch your portion sizes. Here's how:
Turkey: Serve your bird without skin—no one will miss it. Also, don't buy a self-basting turkey, because it's much higher in fat.
Baste: Brush your bird with fat-free broth, citrus juice, or fresh herbs, not butter.
Stuffing: Instead of cooking it inside the turkey, which causes stuffing to absorb fat, cook stuffing made with whole grain bread or brown rice in a separate pan.
Sauces: Rather than hollandaise sauce, use lemon or balsamic vinegar to put some zing into vegetables. When a recipe calls for cream, substitute fat-free canned milk, and if you need a soup thickener, use mashed up or pureed beans (try white kidney beans) to add a healthy dose of fiber.
Walk it off. Immediately after a holiday dinner, hit the road. Don't let Uncle Bob recline in the easy chair. Encourage your family to get out and stroll around the neighborhood. To amuse children, create a game of finding the house numbers that add up to the highest amount. "Often we don't move enough when we enjoy each other socially," Duyff says. "When you're walking after a meal, you're burning calories and are out of the house and away from the temptation to snack." If your family is a little more adventurous, try outdoor winter sports. For example, strap on cross-country skis or snowshoes (sizes are available even for some of the youngest family members) for an hour and you'll melt off up to 540 calories. And family-friendly tobogganing can burn 475 calories an hour.
