How to eat healthy during the holidays

1.

Make healthy choices when prepping your favorite holiday treats.

You don’t have to skip your favorite holiday baked goods and sweet treats to eat healthy this season. By making simple substitutions in your recipes, you can reduce the amount of sugar and fat in your baked goods and enjoy your tasty creations guilt-free.

• Swap butter with unsweetened applesauce or mashed bananas for less fat and more fiber.
• Reduce the amount of sugar you use and add more spices, extracts and other low-calorie flavors for healthier, more flavorful recipes.
• Set out trail mix packed with dried fruit, nuts and seeds to snack on throughout the festivities. This high-protein treat tastes delicious and will keep you fuller for longer.

2.

Plan your holiday dinner with healthy recipes

Whether you’re hosting or joining someone else’s holiday celebration, offering healthy food options during holiday gatherings can help keep you and your family healthy and full.

• Avoid frying when you can, and try baking or broiling your favorite meats and vegetables. Use oil sparingly and choose heart healthy options, such as olive or sunflower oil.
• Choose your protein wisely and prepare lean meats like turkey, chicken or fish. You can also try using plant-based proteins— beans, mushrooms or nuts—in holiday recipes like stuffing or meatloaf.
• Consider swapping regular potatoes with sweet potatoes or cauliflower.
• Fill at least half of your plate with fruits and vegetables before adding other food.

3.

Keep these mindful eating habits in mind

• It’s not just what you eat that keeps you healthy, but how you eat it. Practicing mindful eating during holiday celebrations is one way you can enjoy all your favorite dishes while keeping your health in check.
• Eat slowly and savor every bite you take. This will help you enjoy your food more and prevent you from overeating.
• Drink water throughout the day. Staying hydrated helps keep you energized, aids in digestion and detoxification and keeps skin supple in the cold weather.
• Use a smaller plate when enjoying sweets and appetizers to avoid overindulging.
• Eat before holiday festivities, so you don’t arrive hungry and fill up on treats before the actual meal.
• If you know you won’t be able to resist all your favorites at dinner, eating a healthy, balanced breakfast and a light lunch will help you get the nutrients you need.