THURSDAY, Dec. 25, 2003 (HealthDayNews) -- Healthy eating during the holidays can be a challenge.
To help you and your family cope, here is some advice from dietitian Netty Levine at Cedars-Sinai Medical Center in New York City:
- Instead of going on a diet, practice healthy eating by changing the portions of foods you serve. Serve low or non-fat milk and/or water with meals.
- If you're going to a party, eat healthy food during the day of the party. Prepare red, yellow, and green peppers in small strips and store them in plastic snack bags. Eat carrots as a snack. Before leaving for a party, you and your family should eat these vegetables to curb your appetite. That way, you'll be less tempted to over-indulge at the party.
- Allow your children one dessert per party and discuss this with them in advance.
- A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day with other family members. Plan active play dates instead of movies.
- If you're hosting a party, make sure you offer your guests plenty of vegetables instead of chips or other junk food. Prepare lower fat dips and offer salsa. Tell your guests about your efforts to make this a healthy holiday season and ask them to keep this in mind when preparing food they may bring to your party.
- Eliminate or limit high-calorie beverages such as sodas, juices, smoothies and blended coffee drinks. There are almost 150 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks can have 250 to 500 calories, not including whipped cream.
- Don't skip meals. Starving yourself before a party or family meal increases the risk of overeating.
- Eat more of the roasted turkey, which is naturally lower in fat and calories, and less of the gravy, stuffing and a second piece of pie. Alternatives such as cranberry sauce, plain baked yams and light whipped cream or fat-free frozen yogurt on pie can help people enjoy their meal and keep calories down.
- Send some of the leftovers home with guests.
- Encourage children and other family members to eat slowly. It helps people eat less while feeling full and satisfied.
- Use smaller cookie cutters when you do your holiday baking. Place diced apples, pears and strawberries by your cooking area to distract you from sampling too much of your baking.
- Over the holidays, your goal should be to maintain your weight, not to lose weight. Be positive. Don't let your weight and food cravings control you.
More information
Here's where you can learn more about healthy eating.
