Written by Melinda CharletDear Dietitian,
It seems like most holiday traditions are centered on food (usually the unhealthy kind) and I am trying to be healthy. Are there any suggestions you can give to help me and my family have a healthier holiday season while still making it enjoyable and memorable?
Sincerely,
Healthy Holiday Heather
Dear Heather,
Many traditions this time of year are centered on foods that aren’t the healthiest, but it is possible to still enjoy the holidays while making them a little healthier. Sometimes by making simple substitutions or merely planning ahead we can create a more health promoting holiday environment. Here are some suggestions on how to take typical holiday activities and ’healthify’ them.
Baking and cooking are probably at the top of the list for sources of sugar and calorie-filled foods. While it’s ok to enjoy your favorite treats in moderation, most recipes can be adjusted to be healthier without affecting the taste too much. My mantra is ‘Reduce, Replace, Remove’. Depending on the recipe, you can usually reduce the amount of fat, sugar, and salt without a drastic decrease in overall flavor. For my banana bread, I cut the amount of oil in half and replace it with unsweetened applesauce. Another healthy substitution is to replace eggs with either flax seed or chia seed ‘eggs’. (1 Tbs. chia seeds or ground flaxseed + 3 Tbs. water = 1 ‘egg’) Some ingredients that serve as toppings can be removed altogether such as frosting, whipped cream, or cheese on top of a casserole.
A close second for sources of yummy, but calorie-rich morsels are holiday parties and office potlucks. If you are asked to contribute, make sure your offering is on the healthier side. There will be plenty of unhealthy things there and if you end up bringing home any of your own leftovers, you might end up eating them. Get a smaller plate if you can, and make sure to fill half of it with fruits and vegetables, and leave the other half for small portions of the calorie and fat-laden stuff. Fill your plate and sit as far away from the buffet as you can. The closer you are, the more likely you are to go back for seconds.
Traveling and shopping are two places where a little planning ahead can prevent unintended calorie consumption. Take healthy snacks with you such as a piece of fruit or some nuts. By having some healthy alternatives on hand, you are less apt to pick up that candy bar at the gas station. Make sure to fill up a water bottle before you go. It will help keep you hydrated, and sometimes thirst can be mistaken for hunger. If you do find yourself with no other option than to eat out, chose foods that are similar to ones you would normally eat at home. Pick steamed or broiled versions of entrees over fried, and ask for dressings or condiments on the side. Order a half-sized entrée or an appetizer of hummus and a side of salad or steamed vegetables instead of a full-sized entrée.
Gift-giving can be an easy way to fit health into the holidays. After all, what better gift could you give than something to improve someone’s well-being? New gear or clothing for someone’s favorite sport or activity are always welcome gifts. How about a new blender for a friend or relative that likes to make green smoothies? A yoga mat and kettlebell are at the top of my wish list (inserted to see if my husband actually reads my article). An annual pass to the gym is a gift the entire family could benefit from. There are many options to give the gift of wellness this season. Hopefully by following these suggestions, or making similar adjustments to your own traditions, you can ‘Eat, drink, and be healthy’ this holiday season.
Healthy Holiday Wishes,
Melinda the Dietitian
Feel free to submit your nutrition related questions and I will address them in future editions of Ask the Dietitian.
Melinda Charlet is a registered and licensed dietitian who lives in St. George. She has a bachelor’s degree in medical dietetics, and works throughout southern Utah and Nevada helping patients and clients achieve proper nutrition for their individual needs. She also runs her own weight-loss clinic and likes to create healthier versions of recipes in her free time. Send her your questions at [email protected].
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