Tonia's Tasty Tips

Tips for the Holidays

Season’s Eating’s The holiday season has arrived and surrounds us with family, festivities and plenty of great food. Although eating a good holiday meal may be at the top of your agenda this year, “party” pounds may be the unwanted present you receive from everyone this year. Food can be a centerpiece of holiday festivities, however, weight gain does not have to be a side effect of the holiday season. If you plan a menu filled with a variety of food groups to include fruit and vegetable entrees and watch the portion sizes, you can enjoy traditional holiday meals and attend functions with family and friends while maintaining a healthy lifestyle.

Try these tips for making your holidays healthful:

Take the edge off your hunger before the function. Feeling hungry can sabotage even the strongest willpower. Always eat a small, low-fat snack such as fruit or low-fat crackers before you head out the door. This will help you avoid overeating when you arrive.

Make just one trip to the buffet table. Choose the smallest plate and only take a “sample” of the foods you really want to eat . This will help keep the portions small. Often just a taste satisfies a food craving or curiosity. Also, move your socializing away from the buffet table to eliminate unconscious nibbling.

Meet and greet. Conversation is calorie-free and will keep you from focusing on getting another plate of food. Grab a beverage (try sparkling water with lime instead of a high-calorie one) and settle into the festivities by catching up with old friends and making new ones.

Choose lower-calorie appetizers or put a quota on the quantity of what is available. Go easy on fried appetizers and cheese cubes and/or have some raw vegetables with a small amount of dip—just enough to coat the end of the vegetable. You can also try boiled shrimp or scallops with cocktail sauce or lemon. To help ensure there will be healthful eats, bring a dish to the party filled with raw vegetables with a yogurt or cottage cheese dip, or bring a platter of fresh fruit.

Enjoy physical activity after a holiday feast. Find activities the whole family can participate in such as walking, biking, and/or other interactive games which involve movement. The goal is to develop family fun-time habits that can continue after the holiday season.  Along with getting ready for school, it is important to think about improving health and energy levels by making sound food choices. So remember, it’s never too late to make it your priority to backpack a healthy snack!

Be realistic. Strive to maintain your weight by balancing social eating with other meals. Don’t use the holidays as an excuse to let go of an exercise regiment or deviate from a health-oriented food plan. The point is to eat small, lower-calorie meals during the day so you can enjoy celebration foods later without overdoing your total calorie intake.

Remember, you too can give and receive the gift of health this year. Healthy Holidays to all!


Source: www.eatright.org, American Dietetic Association, 2009. Information obtained and revised by Tonia Marchena, MSRDLD, WIC & Nutrition Services, Volusia County Health Department.

This article was written by Tonia Marchena, MSRDLD, WIC and Nutrition Services, Volusia County Health Department. Ms Marchena conducts community presentations and participates in health fairs/ outreach functions through out Volusia County. Tonia Marchena can be reached at 386-274-0682.