IN.gov - Skip Navigation

Note: This message is displayed if (1) your browser is not standards-compliant or (2) you have you disabled CSS. Read our Policies for more information.

Mobile Site RSS Feeds
Amber Alert
Amber Alert - TEST
Subscribe for e-mail updates

INvest.IN.gov

feature_122107

Eating Healthy During the Holidays

We all anticipate the festivities surrounding the holidays, and look forward to the wonderful foods and treats prepared by friends and family. Unfortunately, the over-abundance of sweets and snacks can be an unwelcome shock to our waistlines! With a little moderation at the dessert table you shouldn't have to gain anything but good times with family, friends, and co-workers. Planning ahead during the holidays is a crucial part of maintaining your health and wellness. It is easy to neglect healthy eating habits when most of us are caught up in shopping for the perfect gift, planning festive gatherings, or driving at a snail's pace in bad weather. But an effective game plan can help you stick with your wellness goals.

There are so many ways to enjoy your favorite savory treats without them turning into an extra pound (or two). Try using healthy alternatives in your recipes to cut fat and calories. Chances are that most people won't even notice!

  • For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree.
  • Try replacing sugar with artificial sweeteners and add spices such as cinnamon, vanilla extract or nutmeg.
  • Using egg whites in place of whole eggs can eliminate 5 grams of fat, 45 calories and 210 mg of cholesterol, but with the same amount of protein.

Healthy substitutions not only cut calories and fat but they also boost nutritional value.

  • If you are making an appetizer or larger dish consider cooking techniques such as braising, broiling, grilling or steaming.
  • Avoid frying in oil or butter and opt for baking or boiling. Ideally there would be a yummy alternative to all foods that are high in fat, calories, and sodium but when there isn't, try to enjoy smaller portions (mayoclinic.com).

Experiment with healthier ingredients in your recipes and reap the benefits! Your waistline, friends, family and co-workers will thank you! And remember, it's okay to enjoy a little bit of everything in moderation this holiday season!

Rise and shine!

Start the day off with a nutritious breakfast; it's a simple way to feel energized and will improve your physical and mental health. Not only will you be able to concentrate better and get more done after breakfast you will also have more strength and endurance to engage in physical activity later in the day. Eating a healthy breakfast also helps in maintaining a healthy weight. While eating breakfast is important for all ages, it is extremely important for children and adolescents. According to the American Dietetic Association, children who eat breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination.

Choose breakfast foods such as:

  • low-fat milk & cereal, choose cereal with 3g of fiber or more per serving
  • reduced-fat peanut butter on whole-grain bread
  • lean meats and reduced fat cheeses
  • eggs or egg substitutes on a whole wheat muffin
  • fresh fruit & low-fat yogurt

Although anything is better than nothing for breakfast, try not to grab the decorated holiday cookies as you rush out the door! Keep apples and bananas in reach as a healthy alternative.

Snack Stash

Having snacks on hand is a great idea; but depending on the selection, the snack stash can quickly turn into a diet disaster. Healthy snacks will leave you feeling satisfied and less likely to visit the holiday treat table more than once at work. Stock up on items such as:

  • dried or fresh fruit & veggies
  • pretzels & rice cakes
  • reduced-fat peanut butter or almonds

These are great healthy alternatives that can easily fit in a desk drawer. If you have access to a refrigerator at your workplace then consider:

  • low-fat yogurt (mix with low-fat granola, yum!)
  • low-fat cheese slices
  • Cottage cheese or reduced calorie pudding cups.

Research suggests that eating several small meals throughout the day is beneficial and may be the single most effective way to keep your metabolism active and prevent late-night binges.

Plan to eat healthy during the holidays

Most importantly, try to enjoy yourself and the company of others during this year's holiday celebrations. Focus on maintaining your regular eating habits with a few extra treats here and there. Take time to plan and set-up a realistic expectation for yourself.

Not only can you plan to "stay INShape" over the holidays, but you can plan to improve!

Don't forget that there is usually a tray full of carrots, cauliflower, celery and other healthy snacks amongst the platters of cookies. No matter where you are, you always have choices. Sometimes you have to choose between bad and worse. Other times you can choose between good and better. But always make the best choice possible based on whatever options are available.

  • Archive of Featured Articles