Eating Healthy During the Holidays
By JACKIE BRAUN, Registered Dietitian and Diabetes Coordinator
The holidays are often filled with some of our favorite meals and foods. As you gather together with friends and family during this holiday season, keep in mind these helpful tips to make healthy choices.
Lean Protein
Turkey, roast beef, fresh ham, beans, and fish are lean protein choices. Protein helps us feel full, without having a large impact on blood sugar. When serving meat, trim away any fat before cooking. Go easy on sauces and gravies — they can be high in saturated fat and sodium.
Add Color to Your Plate
Fill half of your plate with colorful fruits and vegetables. If you are looking for healthier alternatives to traditional holiday dishes, choose steamed green beans instead of green bean casserole. Add flavor to sweet potatoes with cinnamon, instead of brown sugar and marshmallows. Jellied cranberry sauce is often sweetened with high fructose corn syrup and can contain up to 24 grams of sugar per ¼ cup serving. Try roasting your own cranberries for a side dish with no added sugar.
Be Selective with Starchy Foods
Starchy foods such as stuffing, dinner rolls, mashed potatoes, sweet potatoes, corn, peas, and of course desserts have the greatest impact on blood sugar. Remember, just because they are offered does not mean that you have to eat all of these foods. One trick is to skip the ordinary foods that you can eat year-round, such as mashed potatoes, and instead, enjoy small portions of special treats you associate with the holidays, such as pumpkin pie! Limit the portion sizes and when possible, choose whole grain options, such as wild rice or whole grain dinner rolls.
Get Active
Exercise is a great way to balance some of your holiday eating. Take a walk with family and friends after a holiday meal.
Avoid Skipping Meals
Knowing that there is a large meal planned later in the day, it can be tempting to want to skip breakfast and/or lunch to save calories for later on. However, skipping meals can lead to overeating and cause drastic spikes in blood sugar. To avoid this scenario, eat a regular breakfast and lunch and you’ll likely eat less calories overall than if you would have skipped these meals. The holidays are a great time to celebrate family and feast over food and drinks. With just a little preparation, you can enjoy traditional dishes mindfully and still experience all that the season has to offer.
HEALTHY HOLIDAY RECIPE
Honey Roasted Butternut Squash and Cranberries
Ingredients:
• 3 lb large butternut squash
• 2 Tbsp olive oil
• 1 tsp salt
• 1 tsp pepper
• 2 cups fresh cranberries
• 3 Tbsp honey
• ¼ cup crumbled feta cheese
• ¼ tsp cinnamon
Instructions:
1. Pre-heat oven to 400 degrees F.
2. Peel and cube butternut squash into ¾ inch pieces. Toss with olive oil and spread on roasting pan. Sprinkle with salt and pepper. Roast for 25 minutes.
3. After 25 minutes, add the cranberries to the roasting pan. Return to the oven for 10-15 minutes or until the cranberries have started to soften and burst.
4. Remove the pan from the oven and sprinkle with the cinnamon and feta. Drizzle with honey. Serve hot.
