Have a Healthy Holiday Season

The average American gains 10-15 pounds from October 31st – January 1st. You don’t have to be one of those people! Here’s your guide to make the most of the holiday season while staying on track with your health goals. Be ahead of the game come January 1st!

1. Plan Ahead: Look up markets and restaurants with healthy options near wherever you are staying. Talk to hosts or guests to see what they are bringing. Offer to bring items that you can enjoy guilt free.
2. Prioritize Hydration: Drink water before/with each meal to reduce your calories. Our brain mixes up signals of thirst and hunger, so drinking more water will reduce hunger. You can try herbal tea after dinner as a dessert too!
3. Pack Smart Snacks: Bring nuts, protein bars, or dried fruit to avoid unhealthy impulse buys.
4. Eat Mindfully: Don’t forbit treats but focus on portion control. Put down the fork between bites. Savor each ingredient and bite (the “20-minute rule” helps your brain register fullness, so eat slowly). 
5. Stay active: Go for a walk after your meal to burn off extra calories and improve digestion. Explore areas you are visiting on foot, use hotel gyms, or find local activities to burn calories and boost well-being. 
6. Don’t Skip Meals: Eat regular meals to prevent overeating later; start with a nutritious breakfast. 
7. Get support: This time of year is the hardest for most of us. Reach out to your family and friends for support, a phone call can make someone’s day! Our Wellness team is also here to help you too!

Calories of Typical Holiday Dishes

Appetizers

2 cups green salad 20 calories

1 tbsp. balsamic dressing 10 calories

2-3 shrimp with 1 tablespoon cocktail sauce 100-150 calories

1 cracker with cheese ball / typical dips 70-150 calories

Main courses

4oz turkey 200 calories

4 oz sliced ham 180 calories

Side dishes

1 cup green beans 30 calories

1 cup green bean casserole 143 calories

1 cup plain roasted brussels sprouts 100 calories

1 cup chile brussel sprouts 120 calories

½ cup mashed potatoes 120 calories

½ cup roasted potatoes 65-75 calories

¼ cup gravy 25 calories

½ cup glazed carrots 110 calories

Desserts– (budget wisely!)

1 slice of apple pie 250 calories

1 slice pumpkin pie 230 calories

1 slice Yule Log Up to 350 calories

Healthy dessert alternatives to make:

Gingerbread cookies (3) 100 calories

1 piece Biscotti 85 calories

½ cup apple crisp 140 calories

Baked apple 100 calories