Avoiding the Holiday Blues: Eat This, Not That

December is the month for cocktail parties, cookie swaps and Christmas feasts.  It can be challenging to make healthy choices when there seems to always be a platter of Christmas cookies in the break room, but it is possible!  The season is full of nutritionally beneficial fruits and vegetables, such as clementines, cranberries, dried fruit, winter squash, brussel sprouts and spices such as ginger and cinnamon.  Unfortunately may holiday dishes are high in fat, sugar and calories.  It’s important to have a mental “game plan” about the food you eat during this season.  Whatever it is, here are simple rules to help you stay on track and avoid using that larger belt hole.  When cooking holiday recipes, try replacing some or all of the oil by substituting with applesauce, mashed banana or canned pumpkin to cut out fat and calories.  At parties, try piling your plate with fruit and veggies first, then go for the meats and dips; save dessert for last.  Use the three bite rule - only take three bites of a high-calorie food and try to fill up on veggies and fruit. 

Eat This, Not That - Holidays

Eat This….	Not That
Fat free milk with a splash of eggnog	Full glass of eggnog
Champagne	Fruity Cocktail
Beef Tenderloin	Prime Rib
Angel Food Cake	Buche de noel or yule log cake
Shrimp Cocktail	Crab Cakes
Herb Roast Red Potatoes	Loaded Mashed Potatoes w/ Gravy
Green Beans with Almonds	Green Bean Casserole
Ginger Snaps	Iced Gingerbread Cookies
Roasted Pistachios	M&M Candy
Salsa	Spinach & Artichoke Dip
Pretzels	Cheese Straws
Lighter Sweet Potato Casserole	Candied Yams
White Meat Turkey	Dark Meat Turkey with Skin
Whole Wheat Dinner Rolls	Croissants
Apple Pie	Pecan Pie a la mode
Kettle Corn Popcorn	Popcorn Balls
Mustard Glaze Ham	Brown Sugar or Honey Glazed Ham
Whole Wheat French Toast	Glazed Cinnamon Rolls
Dark Chocolate Kisses	Chocolate Truffles
Red Wine	Mulled Wine
Soft Cheese with Wheat Crackers & Fruit	Cheese Ball
Clementine	Chocolate Orange Slices
Vegetables as Dippers for dip	Tortilla Chips & Crackers as “dippers”
Dark Chocolate Bark w/ Dried Fruit	Peanut Brittle

Submitted by:
Megan Minner, Dietetic Intern