Is it possible to eat and drink healthier during the fall and winter holidays, and still indulge in the family’s favorite recipes? Think steaming Mac ‘n Cheese, juicy pork shoulder, sweet potato casserole, collard greens, or piping hot chocolate. Eating and drinking healthier during the holidays can be challenging, but manageable with thoughtful planning and a balanced approach. Thankfully, you can still enjoy your beloved dishes and drinks while minding your health. Here are some tips to help you enjoy the festive season:

 

Be Mindful of Drinks

Drinks like eggnog, coquito, hot chocolate, and alcohol are typically high in sugar, fat, and calories. Try using low-fat milk, unsweetened non-dairy liquids, or low/no-sugar options to reduce the number of calories you drink during this time. Also try shrinking your drinks and having fewer. Drink plenty of water during and between your meals. Water is calorie-free, refreshing, and helps your digestive system and overall wellbeing.

 

Avoid Skipping Meals

Skipping breakfast and lunch to eat an overloaded plate for dinner makes you hungry and uncomfortable. It causes low blood sugar, which leads to fatigue, brain fog, and even fainting. Try to eat small, healthy meals before a big one. Choose healthy snacks high in protein and fiber to eat between your meals.

 

Illuminate Your Plate

The holidays are the time to decorate, so why not fill up your plate with colorful fruits and vegetables? The more options you have, the better. Fruits and vegetables are low in calories, high in fiber, nutritious and delicious. They pair nicely with saltier, richer dishes too e.g. kale and apple salad with Mac ‘n Cheese.

 

Enjoy Your Meal

After spending hours in the kitchen or waiting patiently for the cook, don’t rush the meal! Instead, take the time to sit and really enjoy your food. Speak to loved ones about the food and call out your favorite dish. Holiday meals don’t happen often, so savor the moments!

 

Brighten Your Moves

Staying active during the holidays helps boost your energy levels and mood and also helps maintain the healthy habits you’ve begun! Skipping physical activity for several weeks makes it mentally and physically hard to restart. Take a group walk before or after meals or play your favorite song and show off those dance moves.

 

The holiday season can be a stressful time of year. We face many factors outside of our control: cold weather, traffic, increased costs, health issues, and family challenges. Focus on healthy habits you can control like your eating habits and physical activity. Wishing you a joyful, fulfilling holiday season!

 

Here’s a healthy recipe for Curried Sweet Potato Puree to try, courtesy of the Food Network.

• Prep: 5 mins
• Cook: 1 hr., 10 mins
• Total: 1 hr., 15 mins
• Yield: 4 servings

Ingredients

• 4 medium sweet potatoes (about 1 3/4 pounds)
• 1/2 cup unsweetened almond milk
• 1/2 teaspoon curry powder
• 4 thin slices peeled fresh ginger
• Kosher salt
• 1/2 lime
• Toasted sliced almonds, for garnish, optional

Directions

• Preheat the oven to 400 degrees F. Wrap each sweet potato in foil, put on a baking sheet and bake until soft for one hour. Let cool slightly.
• Combine the almond milk, curry powder and ginger in a small saucepan. Bring to a boil, reduce the heat and simmer until the mixture is reduced by a third, for about 5 minutes. Discard the ginger.
• Pour any sugary juices from the sweet potato foil wrappers into a food processor. Peel the sweet potatoes and add the flesh to the food processor. Add the almond milk mixture and 1/2 teaspoon salt and puree until smooth.
• Transfer to a serving bowl and squeeze the lime over the finished puree. Garnish with almonds and cilantro if desired and serve warm.

 

Raisha Hernandez, MA, is a health equity program manager at Montefiore Health System.