Healthy eating during the holidays -- 10 easy ways

Healthy eating is probably the last thing you want to worry about during what's supposed to be the most wonderful time of the year. Whether you're at the company Christmas party or sharing in Mom's biggest feast of the year, here are 10 simple and smart ways to stay healthy and feel good about yourself throughout the festivities.

1. Eggnog
A glass or two of this drink once a year won't hurt, but if you choose to indulge often, try reduced-fat, low-fat or fat-free eggnog, available in most grocery stores during the holiday season. If you prefer regular eggnog, pour a smaller amount of it and dilute it with skim milk.

2. Alcoholic beverages
Calories from alcohol can add up quickly -- liqueurs, wines and mixed drinks contain about 100-150 calories per glass. Plus, alcohol can lower your inhibitions, so you tend to eat more when you drink more.
Keep your healthy eating plans for the holidays intact by limiting your alcohol intake and pace yourself throughout the evening. Try virgin drinks or sparkling water and cranberry or grape-juice spritzers.

3. Gravy
If you choose to use the drippings from the poultry, skim the fat off the top before using. Refrigerate the drippings to cool and skim the fat off when it hardens. Doing this helps you to considerably cut the fat. You could also try making gravy with low-fat broth rather than using the drippings.

4. Stuffing
Use whole-grain bread and add lots of vegetables and/or fruit such as onions, celery, cranberries, raisins and apricots to boost the fibre and overall nutritional value.

Moisten or flavour with reduced-sodium broth and garlic and herbs. Try cooking stuffing in a covered casserole dish or aluminum foil in the oven instead of inside the turkey to significantly reduce the amount of fat.

5. Turkey
Roast the turkey on a rack to allow fat to drip away. Baste with broth instead of drippings from the pan. The white meat (breast) is leaner than dark meat and it's even leaner when you remove the skin.

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6. Mashed potatoes
Use low-fat or skim milk, reduced-sodium broth, garlic and herbs, with a little reduced-fat parmesan cheese instead of whole milk and butter. For added fibre, leave the skins on when you mash the potatoes.

7. Desserts
Don't deny yourself holiday dessert. Have smaller portions and opt for ways to cut calories and fat in your favorite holiday baked treats.

Try substituting two egg whites for each whole egg in recipes. Replace heavy cream with evaporated skim milk. Use applesauce in place of oil. Top desserts with low-fat frozen yogurt or low-fat ice cream instead of regular ice cream or whipping cream.

8. Be aware of your portion sizes
It's often not what you eat but how much you eat that can expand your waistline.

Eat until you are full -- and not uncomfortably "stuffed". Enjoy a shortbread cookie or a small portion of fruitcake. Check out Canada's Food Guide to Healthy Eating for a guide to serving sizes.

9. Plan time for exercise
Eating a little more during the festive season can be partially offset by increasing daily physical activity. Being active will help burn some of the excess calories you take in during the holidays so take advantage of opportunities to get out and exercise this holiday season.

10. Don't skip meals
Starving yourself before a holiday event increases the chance that you'll overeat when food arrives because you'll be too hungry to make healthier choices.

Before leaving for a party, eat a light snack such as a piece of fruit, some yogurt or a slice of cheese to help curb your appetite. You will be less tempted to overindulge.

Relax and enjoy the holidays, make time for exercise and choose healthier foods most of the time. Don't restrict yourself from enjoying your favourite holiday foods -- all foods can fit into a healthy diet, in moderation, of course. Focus on a nutritious balance of food, activity and fun and you'll have a happy, healthy holiday season.

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