December 02, 2009
Making the holidays healthy for you and your family isn't as difficult as you might expect.
Sure there are plenty of temptations out there, such as the office holiday party with high-fat foods and drink, or your friend or neighbor's holiday open house with lots of desserts, and baked-good gifts. But that doesn't mean you can't keep your healthy eating and exercise regimen going and still share companionship (and food) with family and friends.
Many holiday foods are naturally low in fat, calories and sodium, but the way we prepare them changes them into unhealthy, fat and sugar-laden dishes. Side dishes such as mashed potatoes or sweet potatoes can be healthy, low calorie and loaded with vitamins, minerals, fiber and immune-boosting antioxidants, if cooked correctly. Sweet potatoes, or any other root vegetables (think turnips, rutabagas, potatoes, fennel bulbs) can be cut into bite-sized pieces, tossed with olive oil and herbs and spices, and roasted in the oven for a tasty and healthy side dish. Cook your vegetables with small amounts of fat, or steam them for low-calorie, high-nutrition side dishes. Stuffing can be made healthier by using whole-grain breads, adding lots of vegetables (such as celery and carrots) and small amounts of nuts or dried fruits, and using chicken broth to add moisture. Turkey is the ultimate lean protein—just don't deep-fry it or add lots of fat. Use spices, chicken or vegetable broth and herbs to bring out the delicious flavors of the meat.
The Web site www.eatingwell.com has a healthy holiday recipes section I like that covers all the season's major holidays, and will give you some great ideas to change one item in your traditional menu. You can go slow, or use it together with a Web site such as www.mayoclinic.com and develop a whole new holiday menu.
Choose lean meats for the main course, such as poultry (without the skin), beef or pork loins, fish or, better yet, go vegetarian for a main dish and use beans, whole grains and nonfat dairy as your protein sources.
Think outside the box and offer a nontraditional main dish such as soup, whole-grain pasta and other ethnic dishes. Remember portion sizes for meats are one serving equals the size of a deck of cards (about 3 ounces), two to three servings a day are recommended for most people.
Appetizers and desserts are usually empty, extra calories - choose just one or the other (dessert will always get my vote) and go for the vegetable appetizer or the fruit dessert. Because there are foods during the holidays that aren't usually available other times of the year, prioritize your choices - pass on the store-bought cookies, cakes and pastries, and choose a small piece of homemade dessert or a glass of champagne.
Enjoy the holidays with your friends and family, and start the New Year with a resolution to continue your healthy eating and active living.
Jeanine Justice has 20 years of experience in nutrition. She is currently the coordinator for the Healthy Lifestyle La Plata Coalition.