5 tips to enjoy your favorite holiday treats without the guilt

Brought to you by MERCY HEALTH

Ahh, the holidays. When this time of year rolls around, some of us tend to eat quite magnificently.

That means indulging in many treats we don’t see all the time. And we don’t want to miss out on the full experience of the season.

We might also feel peer pressure to sample a co-worker’s new dessert recipe or dig into “Aunt Sally’s” famous casserole in an effort to not hurt anyone’s feelings.

We justify it by saying, “Well it’s Christmas, and I can make up for it later.” That’s true, to an extent, says a nutritionist at Mercy Health – Youngstown, who encourages taking a mindful approach to holiday eating.

“There’s a big difference between enjoying holiday treats and taking it too far by overindulging,” said Kayla Aluise, oncology nutritionist. “There’s no shame in taking a bite or two of something and saying how great it was.”

Endless food options make it easy to overeat. But, if you follow these five guidelines, you can still enjoy the many flavors and delicacies of the holiday season without overdoing it.

1. It’s all a balancing act. One misconception about the holiday season, Aluise says, is that attempting to avoid bad foods altogether will prevent holiday weight gain. But what so often happens is the person who passes on the sweet and savory items at the holiday party ends up overindulging later when the hunger and temptations build up inside. “When you know you’re going to have that piece of pecan pie or a few cookies later at the party, underindulge the day before or day of the event. Moderation is the key.”
2. Alcohol has calories, too. Calories can add up pretty quickly in beverages, especially when they’re hidden in that spiked eggnog or holiday punch. Sparkling water can be a great alternative. If you’re planning on consuming alcohol, then the best thought is to view it as a food item that adds to your daily caloric count. If you have a sugary cocktail, for example, maybe you pass on the cookie table.
3. Seek out nutritional holiday treats. Some holiday favorites are better nutritionally than others, such as a cookie filled with fruit or nuts. “Something such as a cranberry almond biscotti is a better choice than that snowman-shaped sugar cookie with extra thick frosting and sprinkles,” Aluise said.
4. Whip up a healthy alternative: Invited to a holiday party? Offer to bring a healthy dish such as a fruit tray, garden salad or vegetable platter. Many people are watching calories this time of year, and you can be the unsung hero who shows up with a tasty, nutrition-rich dish.
5. Don’t dash through the buffet; use portion control: When hitting the food line, aim for taking smaller-sized scoops of the rich, calorie-dense options, Aluise advises. That way you still get to enjoy the taste but stay mindful of the overall impact to your waistline. Seek out proteins and fiber-rich foods to give you a fuller, more satisfied feeling.

Whether it’s the annual family gathering or a party with your co-workers, embrace the true meaning of the season with family and friends, while making sure to practice moderation at the buffet line and cookie tables.

For recipes and healthy living tips, visit the Mercy Health blog at www.mercy.com and clicking blog.