Fun and Healthy Holidays

This year practice moderation during the holidays, instead of seeing it as the beginning of months of overeating only to end with the arrival of guilt on January 1st.

All foods can be included in healthy living, as long as we pay attention to portion sizes and frequency. Fortunately, many traditional holiday dishes are pretty healthy and adjustments to preparation methods can increase their nutritional value.

1. Turkey – low fat, good source of protein

2. Stuffing – contains healthy fat, if prepared with olive oil vs. butter or margarine

3. Cranberry Sauce – fresh recipes are best, good source of vitamin C

4. Mashed Potatoes – depends what you put in or on them, watch serving size if you’re eating stuffing or sweet potatoes also.

5. Sweet Potatoes – generally a better carbohydrate source than white potatoes, good source of beta-carotene, vitamin C, and fiber.

Along with calorie intake, you also need to be aware of your physical activity level. I know things will continue to get busier as the holidays progress, but don’t forgo your workouts. Remember, they’re not only good for the body, but also the mind. Exercise can give you the personal time you need and help reduce your stress levels. If you can’t fit in the entire workout, break it into smaller increments or rearrange items in your schedule, but don’t skip it. Even a few extra walks can help. That said, if you are sick, please do not force a workout. Give your body some extra rest so that it can heal and you can get back to your exercise sooner.

What follows are a few tips to help with your goal of moderation:
* Eat a light snack (high fiber, fruit, veggies) before you go to a holiday celebration. If you arrive hungry, it will be very tempting to overindulge.

* Eat only your favorite dishes. Don’t feel obligated to try everything.

* Take your time when eating. Actually enjoy each bite.

* Drink plenty of water.

* If you have to try multiple desserts, take bite-size portions.

Source: Walter Willlett M.D.,D.P.H
Professor of medicine at Havard medical School, Chairman of nutrition dept. at Harvard School of Public Health