It’s the holiday season — full of parties and potlucks that offer
celebratory desserts and other rich and delicious foods. It can
sometimes be tough to avoid these temptations when you are actively
managing a chronic condition or simply trying to prevent holiday
To help you have a healthy holiday this season, we’ve gathered some
helpful tips from a few Live Well San Diego Recognized Partners.
The American Diabetes Association offers these suggestions:
- Try to avoid stress, and the eating that comes with it, by
planning your activities in advance.
- Incorporate physical
activity into your holiday traditions, such as taking a walk or
playing a game outside with your family.
- Try using low-fat
Greek yogurt in place of sour cream or a low-fat spreadable cheese
in place of regular cream cheese. Check out recipes from the American Diabetes
Association for more healthy food ideas.
- Use a little less
sugar in your baked goods. The natural sweet of the fruit in pie
doesn’t require a lot of added sugar. For cookies, try using more
cinnamon, citrus or flavored extract in its place if needed.
- Have healthy foods to nibble on while you are cooking or waiting
- Don't feel like you have to sample everything on
- If you really want to try everything, use a
smaller plate or make your portions smaller.
- Eat your
vegetables. Offer to bring a green salad or a side of veggies.
The Skinny Gene Project, a local nonprofit that
educates and empowers San Diego County residents to prevent type 2
diabetes, suggests swapping out ingredients in your favorite dishes
for healthy fats and greens.
- When choosing your recipes for your merry meal, look for
dishes that are made with fresh foods. Great choices include Brussel
sprouts, spinach salad, roasted sweet potatoes and apples,
asparagus, broccoli and fruit salads. Sprinkle salads with chopped
nuts instead of croutons.
- Look for recipes using healthy
fats such as olive oil, avocado, canola oil and nuts. If the recipe
calls for butter, try substituting it with a healthier vegetable
oil. If one of the ingredients is cheese, opt for a low-fat cheese
to reduce the saturated fat.
For more information and recipes, download the Healthy Holiday Eating guide from the American Heart Association.
Plate has many resources on healthier holiday options, including
this infographic to post and share.
Have a wonderful holiday season!