Stay healthy this holiday season

Bayhealth offers tips to eat healthy this holiday

With the holidays just around the corner, those holiday favorites loaded with fat, sugar and other unhealthy ingredients will soon be plentiful. Not only that, when the weather turns cold, people tend to reach for rich, comfort foods. Patty Deer, Bayhealth’s Bariatric Program Coordinator, explains that there are ways to enjoy those holiday favorite and comfort foods in a healthy way.

“Choose mashed cauliflower instead of mashed potatoes, or, if your family won’t agree to losing those potatoes on the table, mash them with broth or skim milk rather than cream or full fat milk. Flavor them with garlic instead of butter to offer a healthier option,” Deer said. “Instead of cooking your stuffing inside the turkey or chicken, bake it in the oven. Add extra fiber with apples, cranberries, nuts or vegetables like celery, carrots and onion. Just use low sodium broth for flavoring and softening.”

Instead of a can of cranberry sauce, make your own which will allow you to monitor the amount of sugar in the sauce. Roasted vegetables are a healthy addition to your table. Butternut, acorn or delicata can be roasted or you can blend them into soups. Instead of white rice, use grains like quinoa or farro which are good sources of protein and fiber.

“Although that green bean casserole may be a staple on your holiday table, it can also be packed with sodium, fat and calories,” Deer said. “Don’t eliminate it if your family really loves it but choose fresh green beans instead of canned for lower sodium and use low fat options for the cream base. Another option is green beans sautéed with olive oil and garlic.”

The hardest part of holiday and winter comfort eating is maintaining portion control. Deer suggests filling half your plate with fruit and vegetables, one-quarter with whole grains and one-quarter with protein. Choose low fat or fat free dairy, eliminate or reduce sugar and salt in recipes and choose healthier fats when creating your favorites.

“Many people feel they need to avoid dessert during the holidays, but that is not necessarily true,” Deer said. “Moderation is the key. Pumpkin is a good source of fiber and antioxidants. Pumpkin pie is one of the healthier dessert options, but if making your own, switch out pumpkin pie filling or real or canned pumpkin puree. Use low fat or sugar free sweetened condensed milk to lower the fat content as well.”

Instead of making full-sized pies, consider making mini pies in a mini muffin pan or make a pumpkin parfait to reduce the risk of overindulging. Other options are mini apple pie tarts, fresh berries with whipped cream, angel food cake with berries, fruit crumbles, black bean brownies of pumpkin cheesecake bars.

“Remember that the holiday is just one day, not an entire eating season,” Deer said. “Look at it as a chance to spend time with friends and family. Start a new holiday tradition that is not focused on food such as walking a 5k on Thanksgiving morning or playing a game of flag football in the front yard after dinner.”