he holidays are considered the most wonderful time of the year, but arguably, not always the easiest time of year to eat healthy. How can you stay healthy during the holidays? Read my tips below.

Parties, Gatherings, and Lots of Good Food: the Bermuda Triangle

The holidays are just around the corner and so are all those delectable goodies that will come dancing through your door. Holiday parties, celebrations with friends, and family gatherings typically include indulging in holiday treats. It is also a season when emotions often run high, as well as when an increased number of stressful situations present themselves, which means an increase in emotional eating. So, how do you prepare for and enjoy the holiday season without putting on the extra pounds? In addition to the “ eat before you go ” strategy (definitely a great idea), follow these 10 suggestions to help you get through the holiday season without the added pounds.

	Balance and moderation are key to enjoying the holiday season.

Tips for Healthy Holiday Eating

1. Limit access to snacks.

Don’t leave bowls of holiday candy, chocolate, or treats on the counters where it is all too easy to put your hands into every time you walk by. Instead, place bowls of colorful fruits that will look appealing, are full of nutrients, and offer fewer calories.

2. Don’t skip meals, especially breakfast.

Skipping meals slows down your metabolism and it puts you at risk for eating more later on in the day (which is when most holiday parties tend to be). If you are rushed for time, opt for filling protein shakes or easy to prepare hard-boiled eggs.

3. Chew your food slowly.

Digestion begins in the mouth when your food is exposed to saliva. Saliva contains an important enzyme called amylase, which aids proper digestion. When you chew slowly you pay closer attention to what you are eating, your brain will notice when you are actually full, and you are likely to consume less. This can be challenging while at a party… when the tendency is to eat and run, or eat while mingling. Your best bet is to drink while you eat. Carry around a cup of tea or glass of water and sip from that rather than partake in every holiday appetizer.

4. Don’t drink your calories.

Limit or avoid high-calorie beverages. One cup of eggnog has the same amount of calories as a piece of apple pie.

5. Provide healthy finger foods.

When entertaining in your own home, put out colorful and healthy veggies for nibbling. Avoid calorie-filled dressings such as blue cheese and ranch. Look for healthier dips, such as hummus which contains olive oil.

6. Brush your teeth often.

Carry a travel toothbrush and brush your teeth when you feel you are overeating. Having a clean minty mouth will help curb the urge to reach for the sweet stuff.

7. Build a support system.

Tell a friend that you are trying to maintain a healthy diet during the holidays and ask for support at gatherings. Maybe you could even share desserts. Reward yourself for sticking to your normal diet and eating in moderation by treating yourself (and maybe your supportive friend) to a massage or spa day.

8. Bring a healthy dish to the party.

You can make sure that there is at least one healthy thing on the menu. Prepare your dish in a pretty container and present it to your host as a gift. In your dish, save calories by substituting ingredients with healthier alternatives. For example:

• Replace cream with plain yogurt;
• Thicken soups with pureed potatoes or vegetables instead of cream;
• Substitute applesauce for vegetable oils;
• Increase the health factor with whole-wheat flour in place of white flour;
• Use brown rice or quinoa instead of white rice.

9. Be realistic.

Pay attention to what you are eating, but allow yourself to enjoy your holiday meals. Eat foods that truly appeal to you instead of piling your plate with everything available. Don’t worry about finishing everything on your plate; if anyone objects, just tell them that you are saving room for coffee, dessert, or your next event.

10. Exercise regularly.

Waiting until after the New Year to begin your exercise plan is often more difficult if you have added on extra weight during the holidays. Start out slowly, a little exercise is always better than none.

Remember that balance and moderation are key to enjoying the holiday season and staying positive about yourself and your goals.