Habits For A Healthy Holiday

December 11, 2017

Tip Content Provided By: EXOS

Trying to maintain your healthy lifestyle can become daunting around the holidays when there is an abundance of temptation!  Allow yourself to enjoy special foods, but be mindful when eating treats and still aim to eat balanced meals to help keep portions in check and prevent weight gain.  Check out the tips below to stay on track this holiday season.

Portion Control

  • Follow the plate method
    • Fill about half the plate with vegetables (Prevent)
    • Fill one quarter of the plate with lean protein (Build)
    • Fill the last quarter with whole grains/starches (Fuel)
  • Look through all the food options before filling your plate
    • Differentiate between the items you want to eat, sample and those you will skip
  • Eat mindfully
    • Eat slowly and savor each bite; most of the pleasure of the taste comes from the first few bites

Recipe Substitutions

  • Choose Healthy Fats
    • Choose extra virgin olive oil over butter or margarine
    • Use avocados or avocado oil in place of dressings or mayonnaise
    • Substitute Greek yogurt for cream in dips and dressings

  • Reduce Salt
    • Use more herbs and spices
      • Rosemary, oregano, basil, thyme, sage, onion, garlic, pepper

USE THIS

NOT THAT

IN THESE FOODS

GREEK YOGURT

CREAM

IN DIPS, SAUCES

SPICES/HERBS

SALT

MEAT, POTATOES, STUFFING, RICE, VEGETABLES

OLIVE OIL

BUTTER/ MARGARINE

MARINADES, SAUTEED FOODS, SIDE DISHES

TWO EGG WHITES

ONE WHOLE EGG

BAKED GOODS

LOW-SODIUM, FAT FREE CHICKEN BROTH

BUTTER/ MARGARINE

MASHED POTATOES, VEGETABLES

SLICED ALMONDS

FRIED ONION RINGS

CASSEROLES


  

CHOOSE THIS

NOT THAT

WHEN EATING

SHRIMP, NUTS, FRUIT

CHIPS, PRETZELS, FRIED FOODS

APPETIZERS

ROASTED OR BAKED SWEET POTATOES

MASHED WHITE POTATOES

SIDE DISH

WILD RICE

STUFFING

SIDE DISH

ROASTED TURKEY

FRIED TURKEY

DINNER

STRAWBERRIES DIPPED IN DARK CHOCOLATE

PIE, CAKE

DESSERT

FRESH FRUIT, FRUIT SAUCE TOPPING + SPRINKLE POWDERED SUGAR

FROSTING

CAKES OR DESSERTS

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