Eating Healthy at the Holidays

Eating healthy at the holidays can be a struggle for anyone – people bring holiday cookies to work, there’s an office party seemingly every day and family get-togethers center on food. It’s especially difficult for people trying to watch their weight or lose weight. Katie Wolff, Memorial dietician, offered tips for eating healthy at the holidays Dec. 2, 2014 on KIT 1280.

How do I manage holiday parties?

  • Get involved. There’s usually a sign-up list for coworkers to volunteer to bring dishes. You can sign up to bring one healthy dish, giving yourself and everyone else at least one good option to enjoy.
  • Come prepared. If the party is during lunch, eat a healthy breakfast and plan for a healthy, mid-morning snack, such as an apple or a protein bar.
  • Use a small plate. You’ll eat less.
  • Plan your attack. Don’t load up your plate with foods that are fried or high in fat, such as those with a lot of cheese or cream. Fill half your plate with fresh fruits and veggies, and devote ¼ of your plate to starches and ¼ to proteins. Also, be sure to control your portion sizes.

What about desserts?

There are healthy dessert options that allow you to indulge your sweet tooth.

  • Look for yogurt and fruit. Dip fruits, such as strawberries or bananas, in chocolate to satisfy a sweet tooth and get that hint of chocolate.
  • Substitute unsweetened applesauce for oil or butter, or for sugar.
  • Share a dessert – splitting one in half allows you to enjoy it with half the guilt.

A few basic tips for healthy eating at the holidays:

  • Control portion sizes.
  • Find creative ways to make modifications where you can.
  • Forgo those treats that aren’t your favorites. Hold out for your favorites so that you can still enjoy your traditions at the holidays.

And with healthy eating, come a few other things your body needs to stay healthy at the holidays.

  • Get plenty of exercise.
  • Get plenty of sleep.
  • Drink plenty of water.
  • Plan ahead to manage your stress.

For more tips on healthy eating, visit or

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