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Seven strategies for healthy holiday eating.

Parties and celebrations during the holiday season present a challenge to healthy eating habits as there are lots of opportunities to overeat and indulge on special foods. Try some of the following tips to achieve balance and moderation in your eating habits:

• Don't starve yourself
  Not eating all day before a party or special holiday meal will cause excess hunger and overeating later. It's okay to eat light meals during the day to save up some calories for the main meal. Before leaving the house, have some fruit, low fat milk or veggies to curb your appetite.
• Make wise choices
  Before loading up your plate, browse all the selections and decide what foods you'd like to enjoy and which you can skip without feeling too deprived. Set a reasonable limit for what and how much you are going to eat. To avoid excess nibbling, put all foods on a small plate and don't sit nearby a food-laden coffee table!
• Slow down
  Focus on eating slowly and enjoying the special treats that you've selected. Eating quickly increases the chances of taking second helpings. Spend time socializing with family and friends and take the emphasis off of the food.
• Be prepared
  If you are traveling by car or out at the mall shopping for endless hours, pack a few healthy snacks to decrease the chances of eating fast foods on the run. Carry fruit, low fat cheese, whole grain crackers, or a few nuts to curb your appetite and prevent excess hunger.
• Limit your alcohol intake
  Some mixed drinks can contain up to 500 calories! Also, alcohol increases your appetite and you'll wind up eating more calories.
• Set a good example
  If you are the host or hostess, offer some healthy choices such as veggies and dip made with low fat yogurt, hummus and pita wedges, shrimp cocktail, fresh fruit, whole grain crackers with a selection of low fat cheeses, carved roast turkey or poached salmon, roasted potatoes, and stir fried vegetables. Many of your guests will be delighted to have these tasty alternatives as they are trying to watch their diets too!
• Stay active
  Between baking cookies and wrapping presents, it is easy to let your exercise routine collapse. Taking a walk, dancing to holiday music, using the stairs and parking your car far away from the mall entry are easy ways to be active during this hustle-bustle time of the year.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information on this topic, see

Holiday treats can fit into a healthy eating plan, American Dietetic Association

The holidays: joy, celebration and food , American Dietetic Association

Tis' the Season of Food, Not a Reason to Fret , American Dietetic Association

Online resources on healthy eating, The Food and Nutrition Information Center at the National Agricultural Library

Last revised: December 14, 2005 (mv)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.