
21 Nov How can I eat healthy around the holidays?
Latkes and lefse, fudge and flan, rice pudding and rum-soaked cakes. ‘Tis the season. The holidays bring some of our favorite flavors and family food traditions. The holidays also can be stressful for many. Financial and work commitments, family and social pressure, cold weather, a constant stream of Hallmark movies (you can’t escape them), and feelings of sadness and loneliness might all be factors that influence your health and mood.
By establishing, and sticking to, a healthy holiday plan, you are likely to feel healthier, happier, save money, and probably feel a little bit less stressed. And, you don’t have to forego your favorite flavors and family food traditions.
Here are 9 healthy holiday eating tips to keep you nourished, reduce your chances of getting sick, and help you avoid weight gain during this tempting time of year.
- Plan Ahead: Before heading to holiday gatherings, have a healthy snack like a piece of fruit or a handful of nuts. This can help curb your appetite and prevent overindulging in unhealthy options. Likewise, don’t skip meals anticipating the big meal. When we skip meals, we’re likely to overeat, which is not the healthiest option.
- Stay Hydrated: Drink plenty of water throughout the day. Sometimes, our bodies confuse thirst with hunger, leading to overeating. Beware of the beverage. Keep in mind alcoholic drinks and holiday drinks (like egg nog and peppermint lattes) pack a lot of sugar and empty calories. Indulge in a cup of your favorite holiday drink, then sip on sparkling water or soda for the rest of the evening. Every sip counts!
- Stay away from the buffet table: It’s so easy to snack, snack, snack away the night, even more so if you’re standing next to the buffet table. Serve a plate of yummy foods and move away. Indulge in the company more than the endless plates of food.
- Be strategic: Aim for a balanced plate with lean protein, plenty of vegetables, and whole grains. Fill up on these, and choose one or two higher-calorie items. Indulge!
- High-fiber foods are a great way to help you feel sated. And they tend to be lower in calories. (Creamy garlic hummus, guacamole with air-fried yuca, shredded chicken stuffed avocadoes, and more).
- Practice mindful eating. Enjoy what’s on your plate! Savor the flavors, textures, and decadent holiday ingredients — buttery latkes, dates stuffed with frangipane, and iced sugar cookies shaped like sleighs.
- Portion Control: Use smaller plates and utensils to help control portion sizes. Be mindful of portion sizes for calorie-dense foods.
- Be the “salad friend”: If you’re attending a potluck or holiday dinner, bring a healthy dish that you enjoy. This ensures there’s at least one nutritious option available. And, though you might get a few groans, most people will appreciate it!
- Creative Holiday Leftover Snacks: Consider how you can use holiday leftovers in healthy ways. Make turkey and vegetable wraps or salads with leftover ingredients.
- Share time with others: The holidays can be hard for many who live far from family. It’s easy to slip into a lonely bubble. Consider hosting a potluck or holiday lunch with friends from work. Attend a holiday event. Try volunteering at the local food kitchen or toy drive. Redefine those expectations. You can shape your holiday experience the way you need it. And if you feel yourself spiraling, reach out and get the help you need.
Healthy Swaps: Here are some ways to get those holiday flavors without the added calories, fat, or sugars. Enjoy.
- Swap Eggnog for Eggnog Smoothies: Make a healthier version of eggnog by blending low-fat yogurt, nutmeg, and a touch of honey.
- Swap Mashed Potatoes for Mashed Cauliflower: Mashed cauliflower is a lower-carb alternative that’s just as creamy and delicious.
- Swap Creamy Dips for Greek Yogurt Dips: Use Greek yogurt as a base for your favorite dips instead of sour cream or mayo.
- Swap White Bread Stuffing for Whole Grain: Opt for whole grain or whole wheat bread for your stuffing to add more fiber.
- Swap Candied Yams for Roasted Sweet Potatoes: Roasted sweet potatoes can be just as sweet and delicious without the added sugar. (Sprinkle with cinnamon!)
- Swap Sugary Desserts for Fruit Salad: Offer a colorful fruit salad as a dessert option instead of sugary pies and cakes.
Remember, the key to eating healthy during the holidays is balance and mindfulness. You can enjoy the festivities while making smart choices that align with your health and weight maintenance goals.
The New York City Nutritionist team wishes you a very Happy Thanksgiving.
Healthy Eggnog Smoothie Recipe:
Ingredients:
- 1 cup unsweetened almond milk (or any milk of your choice)
- 1/2 cup plain non-fat Greek yogurt
- 1 ripe banana
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon pure vanilla extract
- 1-2 tablespoons honey or maple syrup (adjust to taste)
- 1/4 teaspoon rum extract (optional for a rum flavor without alcohol)
- Ice cubes (optional for a colder, thicker smoothie)
Instructions:
- Prepare Your Ingredients:
- Peel the ripe banana and break it into chunks.
- Measure out the almond milk, Greek yogurt, ground cinnamon, ground nutmeg, pure vanilla extract, honey or maple syrup, and rum extract (if using).
- Blend the Ingredients:
- Place all the ingredients into a blender.
- If you want a thicker and colder smoothie, add a few ice cubes as well.
- Blend everything until smooth and creamy. You may need to stop and scrape down the sides of the blender to ensure all the ingredients are well mixed.
- Taste and Adjust:
- Taste the smoothie and adjust the sweetness and spice levels to your liking. You can add more honey or spices if desired.
- Serve with a little extra nutmeg on top for garnish.
This smoothie captures the essence of eggnog with its warm spices and creamy texture but is much lighter in fat and calories. It’s a perfect way to enjoy the holiday flavors while staying on track with your health goals.