Healthy Tips for the Holidays
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Healthy Tips for the Holidays
The sights, sounds and tastes of the holidays are here. Getting
together with family and friends to enjoy good food is one of the many
ways that we celebrate the season. The good news is that food can be
a healthy, delicious and guilt free part of the holidays. You can give
yourself ‘gifts’ for better health by following these tips for staying
healthy while enjoying the holiday season.
1. Eat regularly. Eat regular meals and snacks throughout the day.
Plan your meals and snacks based on Canada’s Food Guide to Healthy
.
Eating found at www.healthcanada.gc.ca/foodguide. To get the
.
nutrients you need, choose a variety of foods from each of the four
food groups: vegetables and fruits, grain products, milk and
alternatives, and meat and alternatives.
Do not skip meals in order to “save up” for holiday meals or partying,
as you can end up feeling too hungry and eating more than you
intended. If you are going to a party in the evening, eat a healthy
breakfast and lunch during the day. Have healthy snacks such as fresh
fruit between meals if this is your normal eating pattern. Before
leaving for the party, have a healthy snack, such as yogurt and fruit or
peanut butter and whole grain crackers. This will help you to eat
moderately when you are standing in front of a buffet of holiday treats.
2. Choose foods with nutrients and taste. At your next party, you can
look for foods that fit into Canada’s Food Guide even if they are party
foods. For example, brie cheese on whole grain crackers is a better
choice than a Nanaimo bar. Both are high in calories and fat, but the
cheese and crackers also provide you with calcium and fibre. Just watch
the portion size.
English Literature Title
© 2010 Dietitians of Canada. All rights reserved.
May be reproduced in its entirety provided source is
© 2010 HealthLink BC. All rights reserved.
acknowledged.
May be reproduced in its entirety provided source is acknowledged.
This information is not meant to replace advice from your
This information is not meant to replace advice from your medical doctor or
medical doctor
individual counseling or individual
with a registered counseling
dietitian. withfora educational
It is intended registered
dietitian.
and informational It is intended
purposes only. for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 5
Updated: 2010-11-30 | PAGE 1
3. Rework traditional recipes. You can often make your favourite
holiday recipes healthier without compromising on taste.
Main Course:
● Baste turkey with low sodium chicken broth instead of buying a
self-basting turkey, which are injected with fat to increase
moisture.
● Make low-fat gravy (see recipe below) or use a low-fat gravy mix.
● Moisten stuffing with low sodium broth or canned mushrooms. To
increase fibre, use brown rice, wild rice, or 100% whole wheat
bread. Bake in a casserole dish instead of inside the turkey or
chicken, so the stuffing does not soak up fatty drippings from the
turkey or chicken.
● Make mashed potatoes with just a small amount of non-
hydrogenated margarine or butter. Moisten with skim milk or low
sodium broth. Top with yogurt or low- fat sour cream.
● Make low-fat gravy. During roasting, use a baster to siphon
drippings into a heat-proof glass container sitting in a larger pot
of cold water. The fat will float to the top and the juice will settle
to the bottom. Remove the top layer of fat with the baster and
add broth or vegetable cooking water if a larger amount of gravy is
needed. Thicken with flour or cornstarch. Season with garlic,
minced herbs, salt and pepper.
Desserts/Baking:
● If a recipe calls for cream, substitute milk, low-fat evaporated milk
or low-fat sour cream.
● Use oil or non-hydrogenated margarine instead of butter, lard, or
shortening.
● Replace up to half of the fat in a recipe with mashed fruit or
vegetable. For example, unsweetened applesauce or pureed
pumpkin, squash or sweet potato is a good replacement in items
like cookies, carrot cake or banana bread; pureed prunes are a
good replacement for fat in chocolate cake.
● Reduce the overall fat in a recipe with no substitution by one
English Literature Title
© 2010 Dietitians of Canada. All rights reserved.
May be reproduced in its entirety provided source is
© 2010 HealthLink BC. All rights reserved.
acknowledged.
May be reproduced in its entirety provided source is acknowledged.
This information is not meant to replace advice from your
This information is not meant to replace advice from your medical doctor or
medical doctor
individual counseling or individual
with a registered counseling
dietitian. withfora educational
It is intended registered
dietitian.
and informational It is intended
purposes only. for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 5
Updated: 2010-11-30 | PAGE 2quarter to one third (1/4 to 1/3 of the amount); the product
quality will likely not be affected, but it may become stale more
quickly.
● Reduce the sugar by 1/4 to 1/3 of the amount in cookies, cakes
and quick breads. Use extracts such as vanilla, almond, maple
and/or extra "sweet" spices such as cinnamon, nutmeg and ginger
for sweetness.
● Replace up to half the white flour with whole wheat flour in
cookies, quick breads and yeast breads; in some recipes, you may
be able to replace all the white flour with whole wheat, but this
may take some experimenting on your part.
● Make a graham cracker crumb crust or biscuit crust using non-
hydrogenated margarine or oil instead of pastry pie crust.
● Try a lower fat, higher nutrient version of traditional cheesecake.
For more help ‘making your recipes over' or healthier, check out Recipe .
Analyzer at .
http://www.dietitians.ca/public/content/eat_well_live_well/english/inde
x.asp from Dietitians of Canada. This interactive tool lets you enter
your favorite recipe and then provides you with the following:
● a nutrient profile for one serving of your recipe,
● the number of Food Guide Servings for one serving of your recipe,
● tips for making healthy ingredient substitutions, and
● a tool to help you compare recipes.
4. Use portion control. Eating moderately and smaller portions are key
to enjoying your favourite foods during the holiday season. Focus on
choosing smaller portions of the higher calorie foods and eating more
of the lower calorie choices available. For example, have a small piece
of pumpkin cheesecake or have half a slice of the cheesecake and half
a slice of pecan pie. Eat slowly and savour every bite. Splurge on
healthier options such as vegetables and fruits.
5. Stop eating when you are full. Food, snacks and drinks are plentiful
during the holiday season, and it can be tempting to have just one
more bite. Recognizing and listening to your body’s cues for fullness
English Literature Title
© 2010 Dietitians of Canada. All rights reserved.
May be reproduced in its entirety provided source is
© 2010 HealthLink BC. All rights reserved.
acknowledged.
May be reproduced in its entirety provided source is acknowledged.
This information is not meant to replace advice from your
This information is not meant to replace advice from your medical doctor or
medical doctor
individual counseling or individual
with a registered counseling
dietitian. withfora educational
It is intended registered
dietitian.
and informational It is intended
purposes only. for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 5
Updated: 2010-11-30 | PAGE 3will allow you to enjoy holiday treats without overeating.
6. Pay attention to “liquid calories”. Many holiday beverages such as
eggnog, alcohol and punch can be high in sugar, fat and calories.
Choose water and other low-calorie beverages more often. Low-calorie
options include: flavoured sparkling waters, sparkling water mixed with
juice, diet pop, wine ‘spritzers’, low-fat eggnog, skim milk lattes, or
hot chocolate made with skim milk.
7. If you choose to drink alcohol, do so in moderation. A woman
should have no more than two standard drinks per day and no more
than nine standard drinks per week. A man should have no more than
two standard drinks per day and no more than fourteen standard drinks
per week. A standard drink is 12 oz of beer (5% alcohol), 5 oz of wine
(12% alcohol), or 1.5 oz of liquor (40% alcohol).
In between drinks of alcohol, have sparkling water to keep you
hydrated and slow down your alcohol intake. Plan ahead for how you
will get home in case it is not safe for you to drive.
For more information, see It’s Your Health: Responsible Holiday
.
Drinking at http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-vie/drink-boire-
.
eng.php.
8. Quick foods can be healthy too. Do not worry if you do not have
much time to prepare food for a potluck dinner. There are many healthy
foods you can pick up on route. For appetizers, buy a vegetable platter
or whole grain pita chips with hummus or salsa. Add a seasonal twist
to ready-to-eat salads by adding some mandarin orange slices and
pecans, or dried cranberries and red onions. Use an olive oil and
vinegar dressing. A barbequed chicken is a tasty part of any meal. For
dessert, bring a fruit tray or low-fat frozen yogurt.
9. Make healthy choices at restaurants. Whether your office party is
at a restaurant or you need a quick bite to eat at the food fair while
shopping, healthy choices are possible. Choose foods that are baked,
grilled, roasted, steamed, or stir-fried more often than pan-fried or
deep-fried foods. Ask that dressings, sauces, and gravies be served on
the side so you can decide how much to add to your meal.
English Literature Title
© 2010 Dietitians of Canada. All rights reserved.
May be reproduced in its entirety provided source is
© 2010 HealthLink BC. All rights reserved.
acknowledged.
May be reproduced in its entirety provided source is acknowledged.
This information is not meant to replace advice from your
This information is not meant to replace advice from your medical doctor or
medical doctor
individual counseling or individual
with a registered counseling
dietitian. withfora educational
It is intended registered
dietitian.
and informational It is intended
purposes only. for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 5
Updated: 2010-11-30 | PAGE 4Here are some food ideas for you when eating out:
Type of Foods to Limit Foods to Choose
Food
Chinese Deep fried foods (e.g. Vegetable stir-fry
spring rolls) Boiled or steamed dishes
Sweet and sour dishes Dumplings
Fried rice
Greek Saganaki (fried cheese) Tzatziki sauce and pita
Spanakopita (spinach and Souvlaki or kabobs
cheese pie) Greek salad
Baklava
Italian Caesar salad Pasta with marinara or
Garlic bread tomato sauce
Alfredo or cheese sauces Cacciatore dishes
Japanese Deep fried foods Sushi
Tempura Sukiyaki or teriyaki
dishes
Sandwich Bacon and sausage meats Whole grain breads,
shop Higher fat cheese pitas or tortillas
Extras of mayonnaise, Vegetarian protein
special sauces or cream options
cheese Lean or roasted meat
and poultry (without
skin)
Extra vegetables
Seafood or Prime rib or filet mignon Sirloin
steak Seafood in a cream sauce or Grilled fish
dipped in butter
10. Keep active. One of the benefits of the holidays is having more
time to exercise. Aim for 30 – 60 minutes of physical activity every
day. This can help you burn off some of the extra calories you may eat
English Literature Title
© 2010 Dietitians of Canada. All rights reserved.
May be reproduced in its entirety provided source is
© 2010 HealthLink BC. All rights reserved.
acknowledged.
May be reproduced in its entirety provided source is acknowledged.
This information is not meant to replace advice from your
This information is not meant to replace advice from your medical doctor or
medical doctor
individual counseling or individual
with a registered counseling
dietitian. withfora educational
It is intended registered
dietitian.
and informational It is intended
purposes only. for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 5
Updated: 2010-11-30 | PAGE 5during the holidays. Plan a gathering for family or friends and focus on
a fun activity. Go for a family walk, ice skating, snow showing,
sledding, or carolling around the neighbourhood.
11. Practice food safety. To keep food safe, see “ It’s Your Health: .
Holiday Food Safety” at http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-
.
aliment/holiday-fete-eng.php
12. If you indulge or eat too much, do not give up. Even if you
indulge or eat too much at a party, this does not mean that you have
to give up completely. You can begin eating healthy again by starting
the next day off with a healthy breakfast and a brisk walk.
If you have questions about healthy eating during the holidays,
call 8-1-1 and ask to speak with a registered dietitian.
Eating Well with Canada's Food Guide: .
www.healthcanada.gc.ca/foodguide
Canada's Physical Activity News: www.paguide.com
.
These resources are provided as sources of additional information believed to be reliable and accurate
at the time of publication and should not be considered an endorsement of any information, service,
product or company.
Distributed by:
Dietitian Services at HealthLink BC (formerly Dial-A-Dietitian),
providing free nutrition information and resources for BC residents
and health professionals. Go to www.healthlinkbc.ca/dietitian or call
8-1-1 (anywhere in BC). Interpreters are available in over 130
languages.
English Literature Title
© 2010 Dietitians of Canada. All rights reserved.
May be reproduced in its entirety provided source is
© 2010 HealthLink BC. All rights reserved.
acknowledged.
May be reproduced in its entirety provided source is acknowledged.
This information is not meant to replace advice from your
This information is not meant to replace advice from your medical doctor or
medical doctor
individual counseling or individual
with a registered counseling
dietitian. withfora educational
It is intended registered
dietitian.
and informational It is intended
purposes only. for educational and informational
purposes only.
Updated: May 10, 2010 I PAGE 5
Updated: 2010-11-30 | PAGE 6You can also read
