A How-To Guide to Healthy Holidays

Worried about straying from your healthy ways this holiday season? Well, you need a better plan than just hoping for the best. And depriving yourself of all your favorite goodies isn’t the way to go either; it usually backfires and leads to overeating. Instead, have smart strategies for healthful holiday eating — at home, at work and at parties.

At Home:

Strategy to: Lighten the menu.
Start with lean meat, poultry or fish for the center of the plate. One serving is about the size of a deck of cards. Small changes, such as removing the skin from turkey and choosing white meat over dark meat can cut as much as 10 grams of fat per 3-ounce serving. Balance traditional side dishes, such as cheesy potatoes and creamy green bean casserole, with lower-fat options like oven-roasted sweet potatoes and steamed veggies seasoned with lemon pepper. Hmm, there is a way to eat delicious and healthy, too!

Strategy to: Get a move on.
Offset extra holiday calories with exercise. A brisk walk burns about 258 calories per hour and allows time to clear your head and reduce stress. Opt for a bike ride and boost your calorie burn to 408 calories per hour.

At Work:

Strategy to: Avoid the pitfalls of the office “buffet.”
It’s not uncommon for the typical office to resemble an all-you-can-eat buffet during the holidays. Candy, cookies, quick breads and pastries start pushing paperwork out of the way as they claim counter space. What to do? Limit yourself to a couple of small snacks each day; don’t get caught up grazing all day long. And choose wisely. Enjoying one preportioned chocolate drop is better than cutting yourself an extra-large slice of fat-laden pumpkin bread.

Strategy to: Navigate office potlucks with ease.
Begin by bringing a healthy dish. Then find out who else brought one, too. Fill half your plate with better-for-you choices like lean meats or fish, fresh vegetables and fruits, and fill in with small spoonfuls of “splurge” foods. Anything with full-fat creamy dressing, cheese sauce, sour cream or mayonnaise is best kept to a minimum. Cut a two-bite serving of dessert or share a regular-size portion with a couple of coworkers.

At Parties:

Strategy to: Focus on the reason for the season.
It’s easy to get distracted by all the food at holiday gatherings and lose sight of the true meaning of the season. So, when you’re tempted to return to the buffet table, instead enjoy the festive music, talk to someone you haven’t seen in awhile or burn a few calories dancing.

Strategy to: Think twice about second helpings.
Thinking about an extra spoonful of mashed potatoes or an additional cookie? Think again. Those extra helpings add up. A two-thirds cup serving of stuffing has about 235 calories and 11 grams of fat. A single serving could have a place in a healthy meal, but not so with a second helping that would bring your stuffing tally to nearly 500 calories and 25 grams of fat. If you’re still hungry after a single serving, munch on raw veggies with lowfat dip or fresh fruit. They’re healthy choices that are high in fiber and will help fill you up.