Navigating through the Holidays

Fall season is here and you know what that means; the holidays are near! It’s time for some nostalgic scents such as spiced cider and freshly baked cookies to jumpstart this season’s affair. By this time of the year, some of you might be well rooted in weekly exercise and healthy meal prepping habits, while others might be feeling uneasy about the up-and-coming holiday meals and goodies. The traditional full course meals that are typically high in fats and sugars might be causing some unwanted stress. Don’t fear! Keep in mind that part of a healthy diet includes a variety of carbohydrates, and there are some that you may have been avoiding all year. The key to eating healthy and indulging in a little carbohydrate is to count your carb intake and consume sweets and high-calorie foods and beverages in moderation. Eating small portions of your favorite foods and drinks can help satisfy your cravings and keep you on track of important health goals. 

Here are some helpful tips to help you navigate the holidays in a healthy way. First and foremost, eating healthy requires planning ahead. That’s right, think ahead; managing your meals around the holidays will take some planning. 

Tip#1 Start by marking your calendar to get ready for the big day. Food is usually the major focus this time of the year and you will want to start your day with some fiber! Load up on a high fiber breakfast meal such as a bowl of oats and fresh fruit. Seasonal fruits are full of vitamin C, usually cost less, and are naturally sweeter than off season fruits. Another morning meal option is to have some fresh berries with low-fat plain yogurt for some protein and calcium that is also low in carbohydrate. Add a teaspoon of local honey for some added sweetness. For carb counters, 1 teaspoon of honey has about 20 calories and 6 grams of carbohydrate, plain yogurt has about 6 grams of carbs and a cup of berries has a total of 16 grams of carbs.   

Tip#2 Be mindful of what’s on your plate; portion sizes can often be oversized when someone else is in charge. Place prepared dishes on the center of the table and allow guests to serve themselves. When it’s your turn to serve yourself, stick with recommended servings sizes. For example, a serving of protein is the size of the palm of your hand, that’s about three ounces for adults and one to two ounces for your little ones. A vegetable serving is half-a-cup cooked or one-cup raw, a starch serving is half-a-cup of rice, beans, or potatoes or one slice of bread. Starches can be challenging to limit, but you can do it! Keeping these servings in mind will help you maintain healthy eating patterns. 

Tip#3 Consider small changes to your favorite recipe without losing out on flavor and texture. Use low –sodium broths for creating heart healthy sauces and stews. Try swapping the oil in a recipe with naturally sweetened apple sauce. Ounce for ounce, applesauce can be used instead of vegetable oil when preparing muffins, brownies, pancakes and more. Another baking trick is to substitute regular sugar with a sugar replacement product to cut down on calories as well as carbohydrate. 

Tip#4 For those specialty beverages, go natural! For example, skip the sweetener. You can lower your intake of sugar, calories, or carbohydrate simply by leaving out the sugar in homemade beverages. Instead of using sugar, consider adding flavor to tea or water by adding a slice of lime or lemon or both with some fresh mint leaves. For some added spice, try using flavored herbal teas made hot or cold with a pinch of powdered cinnamon and whole clove. Herbs and spices generally steep well in hot or cold drinks. Or use your favorite sugar substitute, in moderation, to flavor your beverage. Wondering about alcoholic spirits? The recommendation is to hold the alcohol, however if you choose to drink alcohol do so in moderation. The rule is to limit alcohol to one drink per day for the ladies and up to two drinks per day for gentlemen. Drink responsibly and stay hydrated. Consume at least 8 glasses of water each day. 

Tip#5 Now that you’ve indulged in all the savory homemade foods and beverages, it’s time to exhaust some calories and get moving. Consider going for a walk or hike with the family. Family time is important for most and engaging in healthy behaviors as a family is defiantly part of a healthy lifestyle. Go bicycle riding with the kids or play a favorite sport this holiday. I’m thinking tag football, hopscotch, or dancing would be a good way to burn some calories and have fun doing so. This will not only get the kiddos active, but it can help jumpstart an exercise routine or help incorporate some activity in your day. Not an outdoor person, no worries, indoor games can also be just as challenging and fun. Think of games that will get your body moving and stretching such as a game of Twister or a Wii dance off. Consider playing musical chairs. Don’t forget to get include older folks in the fun. Be creative and enjoy the holidays with your loved ones! Till next time, eat healthy and be well this holiday season.  

To visit with a Registered Dietitian call us at (713) 778-1300 to schedule an appointment today! Here are some useful resources to help you stay on track of healthy goals and learn more about eating healthy.

Visit www.MyPlate.gov and Dietary Guidelines for Americans 2020-2025 that focus on making every bite count https://www.dietaryguidelines.gov.