Q: I’ve put some effort into eating healthier the last few months and have lost some weight and feel better! But the thought of eating healthy through the holiday season is foreign to me. Any tips?
A: Congratulations on your success! As you have found out, changing habits takes some planning and effort. If you apply some of the same strategies that have made you successful in the past few months, you’ll find it easier to get through the holiday season.
Eating more fruits and vegetables is a great start. According to the Centers for Disease Control and Prevention, or CDC, the daily median intake of fruits (1.1 servings) and vegetables (1.6 servings) for Illinois adults leaves a lot of room for improvement, and Iowans fared even worse, so simply remembering to include fruits and vegetables with your meals puts you ahead of the pack.
Offer to bring a fruit and vegetable tray to a gathering and include some interesting items. Add the flavors and color contrast of white with jicama or fennel bulbs, whose feathery greenery also makes a great garnish.
Including some apple slices is acceptable to young and old. Try dipping the slices in regular or diet lemon-lime soda to prevent browning without altering the flavor. Decorate your display with bright red pomegranate arils for a seasonal treat.
If mindlessly nibbling your way around the holiday offerings in the break room at work or the pre-meal spread describes your tendency, then stand back for a moment and make a plan.
Find the items you truly want to try and take your time eating them. The same goes for holiday meals.
This is a time to relax and enjoy these once-a-year flavors, so let them linger on your tongue and appreciate them fully.
Know that you’ve had enough but haven’t been able to try everything? In a few hours you’ll be hungry again, so fix a little plate for the next meal or snack. Think of the anticipation!
Don’t forget to take beverages into consideration. One-half cup, that’s 4 ounces, of classic eggnog has 250 calories! There are lower-sugar juices on the market that can make a good drink or punch. If you’re planning on a cocktail or two and you’re thirsty, have a no-calorie beverage first, and then sip and enjoy that drink.
Most importantly, remember that the holidays only come once a year, so focus on having a good time with friends and family, not on food. Depriving yourself of special holiday foods isn’t part of a healthy eating strategy and it’s certainly not part of the holiday spirit.
Aim for variety, balance and moderation, and enjoy this special time of year!
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