Healthy Holiday Eating Tips

Juana R. Royster, PhD, Mayor's Council on African American Elders

_______________________ The carving of the Thanksgiving turkey last month launched another winter holiday season. This time of year brings many opportunities to gather with family and friends to celebrate. We especially look forward to the special holiday foods that accompany these celebrations. _______________________

Unfortunately, from a healthy eating perspective, many of our holiday favorites are rich in fats, sodium, and sugar. How can we enjoy our holiday favorites, and still keep our healthy eating goals on the plate?

Holiday Do's

• Eat Whole Foods. Whole grain breads and cereals, legumes (dried beans, peas and lentils), fresh/frozen vegetables and fruits will help keep your blood sugar constant and your digestive system regular. When using canned vegetables, buy unsalted or low-salt canned vegetables, or rinse the vegetables in running water to remove salt. Reduce intake of meats, poultry, and dairy, or stick to low-fat versions.
  
  
• Think Small. Know your serving sizes, especially if you have diabetes, to keep your blood sugars normal. As a general rule:
  
  • Breads, biscuits and cornbread, one slice
  • Rice and pasta dishes 1/3-1/2 cup, maximum
  • Non-starchy vegetables, one cup
  • Fresh/frozen fruits, 1/2 cup – for canned fruits, purchase those in natural juice without added sugars.
    
    
• Drink Water. Not only is it FREE, but this vital liquid helps clear your body of toxins while keeping all your systems well lubricated and functioning smoothly.
  
  
• Walk, Run, Dance, Move! Physical activity is always important, but especially during the holidays. Whatever your preferred form of movement, staying active will make you feel better and help you keep your weight and blood sugar in line.
  
  
• BYOD—Bring Your Own Dish. When attending celebrations and parties, offer to bring a healthy dish you enjoy and know others will like—preferably one you make. Your family and friends will love you for taking the time to make a difference in everyone's health.

Holiday Watch List

• Desserts—Enjoy them once in a while, and, again, think small! Consider sharing your portion with someone else. What better way to share the holiday spirit (and calories)!
• Alcohol—The recommended limit for women is one drink per day, and for men, two. That's it, folks!
• Meats, Poultry and Dairy—Limit your intake, or stick to the low-fat versions.
• High Calorie Foods—If at all possible, avoid deep-fried or double-fried foods; sugared or heavily sauced foods; sodas; and highly refined convenience and fast foods. Why? Because these types of foods tend to be low in fiber (jamming up your plumbing), and can wreak havoc with blood sugars, sending them sky high.

Juana R. Royster, PhD, is a Community Health Educator for the Washington State University Extension, and serves as a member of the Mayor's Council on African American Elders.

To all of you, have a joyous and blessed holiday season.  Happy eating! Read on for more holiday health tips from Houston Brown!