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 to eat.
- Don't feel like you have to
sample everything on the table.
- 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
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.
Choose My Plate has many resources on healthier
holiday options, including this infographic to post and share.
Have a wonderful holiday season!