Healthy, Happy Holidays
by Dana Denis, MSPH., RD (topic expert: nutrition)

Here they come.

The Holidays!

...loaded with parties and celebrations,

...high fat foods and all the family favorites.

Should you just toss aside any idea of healthy eating and deal with the resulting extra pounds after the New Year?

No need. You can fit all those favorites in and still eat healthy and avoid the unnecessary weight gain. Here are a few tips to help you navigate the buffets, cocktail parties and family gatherings.

Set your goals:

• Weight Maintenance is a great goal for the holidays. This is not a time for weight loss. Food is an important part of celebrations and complete omission does not work. You should be able to enjoy in moderation the foods that make the holiday special without guilt.
• Have a plan of how you are going to stay active during this busy holiday time. Shopping can also be exercise. Park the car toward the back of the lot and make several trips to unload your purchases. Keeping active will help burn off some of those extra calories you are bound to consume at all the festivities.

Before the party:

• Before going to a cocktail party, have a small healthy meal or snack, such as fresh fruit, low fat yogurt or cottage cheese. Going hungry to a party can end in disastrous results for your healthy eating goals.
• Have a plan in mind before entering the party. How many trips to the buffet table? How many beverages? What will you do to keep from throwing your plan out the door when you see all your favorites at the buffet table? Read on for some tips on how to do this.

At the party:

• At the buffet table, before filling your plate, look over all the food so beautifully displayed. Decide which foods you really must taste. Balance the higher fat and calorie foods with some of the healthier fare, such as vegetables with a small amount of dip, fresh fruits, and grilled or boiled shrimp with cocktail sauce. Go easy on the fried foods and heavy sauces.
• Take a small amount at first -- often just a taste helps curb the craving for that food.
• Offer to bring something to the party. This way you know there will be a healthy choice available. Bring the veggie platter with a yogurt dip or roasted vegetable dip*. How about a dessert of some beautiful cut fruit skewers drizzled lightly with melted, high-quality dark chocolate? It is beautiful and you get a wonderful little taste of chocolate without overindulging.
• Eat your food away from the buffet table and try to socialize in rooms other than where the food is being served. This will help with overwhelming desire to return and "reload" your plate. Do not stand at the buffet table and "graze!"
• At a sit down dinner, remember it is okay to leave some food on your plate. Engage in conversation with those around you. This will cause you to eat slowly and you will be more aware of the point when you are full and should stop eating.
• Remember that alcohol contributes quite a few calories. Also, alcohol intake will act to reduce your inhibitions and ultimately your willpower.
• Mingle, meet new friends, catch up with old friends and have fun!

So don't worry about not being able to indulge in the holiday favorites. As always - it is a matter of balance. Have a happy, healthy holiday season!

* Roasted Vegetable Dip: Cut up some of your favorite vegetables. I love eggplant (yet it is actually a fruit), red bell peppers, and red onion. Add some peeled garlic cloves, drizzle with olive oil, balsamic vinegar and a little salt and pepper. Roast in a 375 degree oven until the veggies are soft and begin to caramelize. Put in the food processor and puree. Try adding a little hot sauce for a kick. Great with veggies, crackers, or baked pita chips.