Healthy Holiday Eating

It's now the holiday season, so I thought it would be appropriate to reproduce the following hints, from the Substance Abuse & Mental Health Services Administration of the U.S. Department of Health & Human Services. (There's also a Holiday Food and Nutrition Resource List at the USDA website.)

If calendars had a place for calorie counting, what would December look like for you?

Friday: School holiday party with assorted baked goods-1,000 calories
Saturday: Office holiday party with buffet dinner-1,900 calories
Sunday: Neighborhood caroling with hot chocolate and cookies-800 calories
Monday: Fruitcake arrives in the mail-600 calories

Food is an important part of the holiday season. Whether your taste runs to old standbys or to something new, it's easy for normal eating patterns to take a backseat at this time of year.

By following a few tips on holiday eating, you and your family can enjoy special foods while keeping a balanced and healthy diet.

Choosing Well

There are no "good" and "bad" foods, only good and bad eating habits. Let's start by taking a look at the Food Guide Pyramid. Grain products, vegetables, fruits, low-fat milk products, lean meats, fish, poultry, and dry beans all have a place in a healthy diet. A diet that is balanced to reflect the Pyramid provides a steady stream of energy, repairs and restores the body, and helps manage stress and prevent mood swings.

What matters most is the total amount and types of food you eat over several days. The Pyramid shows that we should choose fewer foods that are high in fat or sugar, while selecting more fruits and vegetables, which are packed with important vitamins and minerals. Excess weight gain during the holidays often comes from eating too many high-fat or high-sugar holiday foods.

Taking Control

Before a holiday event, eat a snack or light meal. Foods high in protein, like chicken or cottage cheese, help you to eat less later. Fasting ahead of time to leave room for a big meal or extra trips to the buffet may lead you to overeat.

It's important not to let kids eat whatever they want during this festive time of year. In particular, limit the number of sodas your children drink. Soda has little or no nutritional value and is loaded with caffeine and sweeteners. These ingredients, which are found in many holiday goodies, can make your child hyper. Besides, weight gain isn't just an adult issue. Too many children are obese, so don't let your child's holiday fun add excess weight.

If you are hosting a holiday event, do your guests a favor by including nonalcoholic beverages and healthier items such as vegetables, salad, and fruit on the menu. Use low-calorie and fat-free salad dressings. Putting these items out before the sweets, meats, and soufflés will give everyone a better chance of not overdoing it with high-fat, high-calorie choices.

Look for healthy substitutes for ingredients when you whip up your favorite holiday fare. You may be able to use low-fat or skim milk products instead of whole milk products in some dishes. In some baked goods, you can swap applesauce for oil. Switching ingredients can create tasty results without the high calories that often come with rich foods.