Healthy Living Throughout the Holiday Season

Family Meals

Turkey

• Reach for the lighter pieces of meat; they have fewer calories and less fat than the darker ones. Another way to cut calories and fat is to take off the skin. 

Stuffing

• Stuffing is intended to be a complement to your meal not an entrée. To keep calories and excess fat in check, aim for ¼ cup or about half a scoop with a serving spoon. 

Desserts

• The best way to enjoy an occasional sweet without losing control is by sampling a selection or two, rather than having full servings. For example have one bite or pie, half a cookie or one small square of fudge. Find a friend or family member who will stick to the sampling rule with you.

Holiday Beverages

Hot Chocolate

• If you order at a restaurant or coffee shop, ask it to be made with low-fat or skim milk, and without the whipped cream.
• To make instant hot chocolate at home, look for product packets marked “low-fat/fat-free” or “low-sugar/sugar-free.” Be sure to add the mix to low-fat milk, skim milk or hot water.
• Use five to eight mini marshmallows instead of large ones. If using whipped cream, look for low-fat versions and stick to less than one tablespoon. If you have hot chocolate regularly, try to limit the toppings to “once in a while treats” since they can pack a lot of calories and added sugars.

Tips

• Instead of butter, substitute equal parts unsweetened applesauce.
• Use lower-calorie sugar substitute.
• Substitute low-fat or skim milk instead of whole or heavy cream.
• Instead of adding chocolate chips or candies, use dried fruit, like cranberries or cherries.
• Use extracts like vanilla, almond and peppermint to add flavor, instead of sugar or butter.
• Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils.
• Eat reasonable portions. Often this is less than what you are served.
• Eat a wide variety of foods to get all the nutrients your body needs.
• Prepare and eat healthier meals at home. You’ll have more control over ingredients.