Five Ways to Make Your Holiday Meals Healthier

Five Ways to Make Your Holiday Meals Healthier

‘Tis the season for gathering with good friends and family to celebrate the holidays. The star of many holiday celebrations is the food, as people gather around the table to enjoy each other’s fellowship over a pleasant meal. The average American gains 1-5 pounds between Thanksgiving and New Year’s. In honor of November being Diabetes Awareness Month, Pegalis Law Group, LLC examines ways to make your holiday meals healthier for everyone in the family. Remember, the reason for the season is to be with those you love, not to overindulge in fatty, sugary foods that can jeopardize your health.

1. Cut the Carbs and Make Healthier Substitutions

Whether you’re diabetic or not, cutting carbohydrates can benefit your diet. Try to reduce the number of breads, potatoes, and sugars in your holiday feast and make healthier substitutions. Work in more fruits and vegetables and foods high in fiber. Go beyond the traditional sweet potatoes, green beans, and squash and incorporate recipes for side dishes involving mushrooms, carrots, kale, spinach, or collard greens to give your family more vitamin C and D, iron, calcium, and potassium in their holiday meals. Don’t be afraid to spice it up with oregano, basil, sage, thyme, rosemary, coriander, and other herbs and spices that can add flavor to your side dishes without adding calories.

Make healthy substitutions when prepping your holiday meals. Your family won’t taste the difference if you switch to a fat-free broth to baste your turkey or fat-free sour cream or yogurt in your mashed potatoes or casseroles. Likewise, you probably won’t hear any complaints if you reduce the oil and butter (try cutting recipe suggestions in half). Applesauce can be used as a substitute for oil in many baked goods, while soy or oat milk can be used in place of dairy milk. Making your own gravy or stuffing instead of using canned or boxed goods can also help you reduce sodium.

2. Rethink Your Plate and Portion Sizes – Fill Up on Those Veggies!

Are you familiar with the plate method of meal planning? The idea is to fill half your plate with non-starchy vegetables, a quarter with a lean protein (such as your turkey), and the last quarter with your desired carbs. Beginning with vegetables can help you take the edge off your appetite, as veggies can be quite filling. Go into building your plate with a strategy. Pick and choose which foods are must-haves and give yourself reasonable portions of them, so you don’t feel deprived. Switching to smaller plates can also help your family reduce portion sizes. Psychologically, you’ll still see a full plate and feel like you’re eating the usual amount of your favorite foods, even though the portions are smaller.

3. Consider Crowd-Pleasing No-Sugar or Low-Sugar Desserts

When making desserts, consider no-sugar or low-sugar desserts that can be just as crowd-pleasing as perennial favorites like pecan or pumpkin pie. Incorporating whole-grain flour or oats, dark chocolate, and berries rich in antioxidants can satisfy your sweet tooth while helping curb your sugar intake. Have you ever had poached pears, low-carb pumpkin cheesecake mousse, apple crisp, banana oatmeal cookies, or blueberry bread pudding? Your family won’t know what they’re missing when making these healthier dessert switches!

4. Pack Leftovers So You Don’t Feel Deprived of Favorites

It’s important not to skip meals in anticipation of your holiday feast. Be sure to eat a healthy breakfast before going to family gatherings. You should also stay hydrated – water boosts your metabolism and suppresses your appetite, so you don’t overindulge. Also, keep in mind you don’t have to eat everything at once. Ask to take home leftovers of any foods you didn’t get to try or of your favorites, so you don’t feel deprived if you don’t go back for second helpings during the meal. And if you did slip up and overindulge? Don’t sweat it – just return to healthier eating with your next meal.

5. Do Something Active Together as a Family After the Meal

You may be tempted to binge on the latest streaming service offerings or sports after your feast but try to get the entire family to do something more active afterward. You could all go for a bike ride or walk around the neighborhood or play a game of touch football in the yard. Consider items that encourage better health and fitness when gifting your loved ones this holiday season. Yoga mats, fitness trackers, low-carb cookbooks, and interactive video games all make excellent gift choices.

Dedicated to Creating Proactive Patients for Almost 50 Years

A New York-based personal injury and medical malpractice law firm for nearly 50 years, Pegalis Law Group, LLC is committed to creating public awareness and proactive patients. Please visit our website and follow us on YouTube, Twitter, Facebook, and LinkedIn to receive additional insights to remain proactive about your family’s healthcare.