12 Healthy Holiday Tips

Tip 1: Budget calories wisely.
All calories are not the same. It is best to consume lean protein, whole grains, fresh fruits, and vegetables in moderate portions. During the holiday season, there are special recipes prepared and high calorie sweets which are packed with empty calories. Enjoying these foods in moderation will not sabotage your wellness goals. Enjoy those holiday treats in moderation.

Tip 2: Consume alcohol moderately.
Moderate alcohol consumption is defined as two beverages per day for men and one beverage per day for women. One standard drink equivalent is either 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Tip 3: Don’t go to holiday gatherings with an empty stomach.
Filling up on a nourishing meal or snack before arriving at a holiday gathering helps you avoid overeating at the party. Snacks such as apple slices with peanut butter or a slice of turkey and cheese on whole wheat pita bread make a great snack before attending your gathering.

Tip 4: Put on your dancing or walking shoes.
Physical activity is an important component to our wellness. Thirty minutes of physical activity per day, five days per week is recommended by the American College of Sports Medicine. Physical activity is a great way to work off some of the extra holiday calories we may consume.

Tip 5: Make room for fruits and veggies.
The Five a Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of five servings of fruits and vegetables each day. Try to avoid vegetables which are covered with cream sauces or butter.

Tip 6: Be buffet savvy.
At a buffet, wander around the food table before putting anything on your plate. Although many dishes look delicious, you may be less likely to overfill your plate if you have an idea of what is ahead.

Tip 7: Avoid shopping when hungry.
Eat before you go shopping. This is the season for special foods with delicious aromas which draw us in.

Tip 8: Cook from and for the heart.
Be creative with recipes which use less butter, cream, lard, shortening and other saturated fats. Instead of serving red meat, consider preparing turkey or fish.

Tip 9: Manage stress.
The holiday season can be full of commitments. Set realistic goals and expectations for your family get-togethers, obligations and gift giving.

Tip 10: Wait 10 minutes before taking seconds.
It takes a few minutes for your brain to receive a signal that your stomach is filling up. After finishing your first serving, take a 10-minute food break. Enjoy the company and drink some water. This little bit of time will help to decide if you are full or want smaller portions of second helpings.

Tip 11: Stay hydrated.
At this time of year, eggnog and alcohol are abundant. If you drink alcohol, have a glass of water or juice-flavored seltzer between alcoholic beverages. Water and seltzer will help to maintain hydration without adding to calorie intake.

Tip 12: Pay attention to what really matters.
As we gather with family and friends, enjoy good food, laughter and make happy memories. Wishing you and yours a Happy and Healthy Holiday Season. May 2024 bring health and happiness!