The holiday season has finally arrived. As we look forward to good food, family and friends, a lot of us will be hosting get-togethers, attending dinners and cooking for large groups. All of the tasty food that will be on offer this season makes it incredibly difficult to keep healthy. So here are a few tips to help you get through the holidays
Know your foods
Know which foods have a high calorie content but are low in nutritional value. By now you probably have a rough idea of what foods are high in calories and which ones are not. As a guide, food that are high in calories include:
- Sugary drinks including most fruit juices
- Pastries, cookies and tarts
- High calorie coffee drinks such as eggnog or specialty drinks like pumpkin spice lattes.
- Some dips like hummus, guacamole and many salad dressings
The point here is not to deprive yourself of such treats. Instead, the key is to be aware of what foods are high in calories so that you indulge in moderation.
Opt for healthy snacks
The holiday period is either the best time for snacking or the worst. It depends on how you look at it. Where possible stick to healthier options such as:
- Pita chips with reduced fat cheeses or salsa
- Shrimp with cocktail sauce
- Grilled salmon
- Foods that include fruits and veggies
What a healthy plate looks like
When sitting down for large meals, be strategic about your decisions. Start off with a smaller plate and fill at least 50% with fruits and veggies. These are high in fiber which keeps you fuller for longer. To the rest of your plate, fill about 25% with grains or starches (ie. pasta, potatoes) and the last 25% is reserved for meat such as chicken, fish or meat alternatives.
Cut down on the alcohol
This one is a big deal. An average serving of white table wine can add up to about 121 calories while a bottle of regular beer contains about 148 calories.If you do have an alcoholic drink, have it with food. Remember, alcohol can lower your blood sugar and interact with diabetes medicines.
Stick to your usual meal times
Doing so will keep your blood sugar steady. If the big family meal is served later than normal, eat a small snack at your usual mealtime and then eat a little less when dinner (or lunch) is served.
Keep Working Out!
With holiday shopping, cooking, and dinner parties, it can be hard to find time to work out. It is easy for one to fall behind on exercise routines during the holidays. Often, we put it off altogether until the New Year but try to make time to squeeze in a workout. Going for a walk around the neighbourhood counts as good exercise.
Special considerations if you’re diabetic, have heart disease or high blood pressure
For those that suffer from conditions such as heart disease or diabetes, it is especially important to stick to healthy eating during the holidays. These conditions can be made worse by eating unhealthy food over a long period of time.
If you are diabetic, check your blood sugar more often during the holidays. If you have high blood pressure, keep a closer eye on it during this period.
Enjoy the holiday season and everything that is on offer. However, try and stick to healthier options and be mindful of your portion sizes. Stay on top of your medications and try to get in a few bits of exercise.
Have a happy, healthy and successful holiday season!
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