8 Tips for Healthy Holiday Eating

The winter holiday season is a busy time for most of us.

When you're on the go with family and social events, shopping, and holiday hoopla, make sure eating right is on your to-do list.

Try our top 8 quick tips – some for surviving holiday parties, the rest for eating well at home or anywhere – and eat well for the holidays and into the new year.

Tip #1 - Be prepared. At home, plan your menu, keep healthy foods convenient – like a fruit salad or cut vegetables front and center in the refrigerator -- and tuck treats out of sight.

If you'll be on the go, pack a nutritious snack, such as a hard-boiled egg, nuts, hummus and whole-grain crackers, or an apple and nut butter.

If you are going to a potluck, take a tasty, healthy dish such as our winter vegetable and farro recipe (see below).

You can be sure that other partygoers will appreciate some healthier fare, too.

Tip #2 - Eat first, then party. You may be inclined to skip meals when you know you'll be eating at a party later in the day.

Skipping a meal is a sure-fire way to overdo it at a party, since you make better choices when you aren't hungry.

Try to eat regular meals plus a healthy snack before heading to the party.

Tip #3 - Don't drink your calories. It can be hard to avoid high-calorie beverages like eggnog and cocktails during the holidays, but keep in mind that a cup of eggnog has 343 calories and 19 grams of fat.

Try having just a shot glass full and then switching to something else.

Water, coffee, and tea, or even wine, are better choices. If you do drink alcohol, alternate drinks with water.

Tip #4 - Practice portion control. Take a spoonful, not a plateful, of rich foods or treats.

Portion control goes for serving or packaging containers, too. It's easy to grab handful after handful of snacks from a giant jar or tin. Serve snacks in small containers to keep yourself in check.

Whether dining out or at home, set aside a lunch portion for the next day to help you eat healthy and save money.

Tip #5 - Party strategically. Don't be in a rush to eat and dash. Take time to mingle and settle into the festivities before you eat.

When you do eat, choose a small plate so you don't load up with too much food.

Eat a small plate of vegetables or low-calorie foods like a shrimp cocktail before passing by the desserts.

Don't linger near bowls of snacks so you reduce mindless eating.

Tip #6 - Eat your colors. Eating your colors doesn't mean having a rainbow of frosting colors on your cookies!

Consuming a variety of colorful fruits and vegetables is important now and all year long to help you get important nutrients like calcium and vitamin C.

Root vegetables, citrus, winter squash, and pomegranates are all easy to find this time of year.

Tip #7 - Boost nutrition with simple substitutions. Making "gentle swaps" can help make your favorite foods healthier.

Here are some examples of gentle swaps you can try this season:

• Greek yogurt instead of sour cream or whole-grain bread or pasta instead of refined grains
• Stock or low-fat milk instead of oil or butter in mashed potatoes or vegetable dishes
• Salsa instead of creamy dips
• Shrimp or chicken kebabs instead of heavy appetizers
• Pumpkin pie instead of pecan
• Flax seed in place of oil and eggs when baking. One tablespoon of ground flax seed plus three tablespoons of water replace an egg or a quarter-cup of oil.

Tip #8 - All things in moderation. Make sure you slow your eating and focus on savoring every bite.

Skip the foods you don't absolutely love and eat just a little of your favorites along with plenty of fruits and vegetables.

By keeping these tips in mind, you can eat well throughout the holidays and kick off a healthy new year!

Recipes

Stuffed Acorn Squash with Quinoa and Pistachios

Winter Vegetables with Farro