Healthy Holidays
Before Resolutions, Try Pre-Solutions!

The holiday season can be a difficult time to kick off a healthy eating program. That’s why most of us save
our efforts until the New Year. Why not get a jump start on your New Year’s resolution by trying presolutions
for healthier holiday eating? Here’s how:

Pre- Solution: Eat Mindfully

• Enjoy what you eat! Most of the traditional holiday meals are only served once a year. Whether
  you’re at a party or at home, take one small portion, eat slowly, and savor every bite. Become
  satisfied by how a food tastes instead of the quantity you eat.
  
• Avoid post-dinner nibbles that can rack up calories. You might not even be hungry or realize you’re
  eating. It’s best to remove your plate when you’ve finished your meal.
  
• Stop eating when you feel comfortably full – not when you feel like you’re about to burst.
  

Pre-Solution: Focus on Veggies

• Vegetables are low in calories and packed with good-for-you nutrition. Create lighter versions of
  classic vegetable dishes that are loaded with butter, cream and/or sugar by substituting with healthier
  alternatives:
  • Instead of sour cream in mashed potatoes try low-fat or fat-free Greek yogurt
    
  • Instead of cooking Brussels sprouts in butter try roasting in 1-2 tsp of olive oil
    
  • Instead of brown sugar and marshmallows in candied yams try whipping yams with 1 tbsp
    maple syrup and the zest and juice of one orange
    
• Check out www.shoprite.com for healthy holiday vegetable dishes. Just look under the health and
  wellness tab on our website! Try our favorites:
  
  • Roasted mushrooms with winter vegetables
    
  • Roasted butternut squash
    
  • Scalloped potatoes
    
  • Acorn squash stuffed with wild rice, pears, cranberries, and walnuts
    
  • Cauliflower and broccoli gratin with goat cheese
    

Pre-Solution: Find balance with exercise

• Avoid the “I’ll work that off later” mentality. The reality is that a typical 30-minute walk on the
  treadmill burns about 130 calories, about the same amount of calories in a dinner roll. Instead, find a
  balance between incorporating a few days of activity into your weekly routine and enjoying holiday
  foods in moderation.
  

Happy Holidays!

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com