8 ways to plan a happy, healthy holiday

Jet, Dec 15, 2003

It's the same story each year. You've been working out at least three times a week, eating all your fruits and veggies, then wham! Somebody shoves that turkey leg and a hunk of sweet potato pie under your nose and it's all over. When the holiday plates are cleared, you've put on 5 pounds, quit exercising and crept another notch closer to high blood pressure, heart disease, diabetes and numerous other health problems that come from weighing too much and moving too little.

But this year, your story can have a happy ending. You can enjoy the season without sacrificing your waistline or taste buds. These eight tips will help you celebrate a happy, healthy holiday:

1. Switch it. Cut calories and fat from your plate with a few simple changes in the kitchen. Keep the turkey (which is leaner than duck and ham) on your dinner table, but don't drown it in gravy. Season your dressing with garlic, onion, celery and other herbs and spices instead of adding extra salt, and cut back on the butter or margarine. Or save time and calories by substituting dressing with wild rice.

For baked dishes like cakes and casseroles, use egg whites or egg substitutes instead of whole eggs, choose skim milk over whole milk and opt for low-fat cheeses in casseroles. Season greens and beans with smoked turkey instead of salt pork. Roast vegetables like onions and bell peppers in the oven to bring out the flavor instead of pouring on heavy sauces.

2. Serve healthy fare. If you're the party planner, provide your guests with healthier snacks like fresh strawberries, cantaloupe, grapes, carrots, cucumbers, celery, cherry tomatoes, baked chips, rice cakes and low-salt pretzels. And prepare healthier entrees such as baked chicken, grilled fish, pasta salads and vegetarian casseroles. If you're the guest, ask the host or hostess to include healthy menu choices or ask if you can bring a special healthy dish to share.

3. Eat and run. An empty stomach is an invitation to binge at a holiday party. Eat a small meal or a low-fat snack such as fruit or a bagel before you arrive to avoid overeating. After the party, walk around the block or help the host clean up to work off those calories.

4. Fill up on good stuff. Fresh fruit and vegetable platters can be your best options at the buffet because they're abundant in fiber, which makes you feel full. And they're low in calories and fat--as long as you don't cover them in creamy or cheesy dips. Boiled shrimp, crab and scallops with a bit of lemon or a dab of cocktail sauce also make good party-food choices.

5. Enjoy small treats. Fried foods, sweets and high-calorie treats don't have to be off limits--just eat them in small portions. A taste is usually all you need to satisfy a craving. If you're at a sit-down dinner, make your first helping small and put plenty of vegetables on your plate. That way, if you go for seconds, you won't be overeating.

6. Hold the gravy. One tablespoon of turkey gravy can contain up to 70 calories; one ladle as much as 800! The same goes for creamy dips, salad dressings and cheesy sauces. Use these items sparingly or substitute them with lower-calorie yogurt dips, tomato salsa, vinaigrette dressings and lemon juice.

7. Sip responsibly. Champagne, wine, mixed drinks, spiked egg nog and other alcoholic beverages are high in calories and light on nutrients. Even non-alcoholic beverages like soft drinks, hot chocolate and plain egg nog can supply hundreds of calories per glass. Cut calories by quenching your thirst with sparkling water and a twist of lemon or lime, which has zero calories and is good for your health. Drinking water with your food also helps you eat less.

8. Have a good time. Don't make eating your pastime for the evening. As soon as you fix your plate, move to a different part of the room. Work on your people skills. Strike up a conversation. Start a party game. Create a few fond holiday memories.