Well, the Holidays are almost upon us and if you are anything like me…you are thinking about some of those delicious holiday treats and gatherings with family and friends. Almost every event that you attend will tempt your will power: cocktail parties, Christmas parties, office parties, etc. Whether you celebrate Christmas, Hanukkah, or Kwanzaa…food and drink will abound! Tasty hors d’oeuvres….Eggnog …Christmas cookies…Toasting the New Year with your favorite cocktail…etc.etc.etc.

Here are some tips to help you make it through the holiday season without too much damage to your waistline. There are things you can do to try and minimize weight gain during this tough season!

Heart Healthy Holiday Eating Tips:
1) Do not go to holiday parties hungry to avoid overeating at the party.
a. Eat regular meals before the party – do not skip meals.
b. Drink plenty of water before you go.
2) Avoid talking/socializing around the buffet or in the kitchen.
3) Walk around the buffet table first so you can choose the foods you really enjoy-which might be near the end of the table.
4) Watch your portion sizes-moderation is key. Choose a smaller plate if you have an option!
5) Eat slowly! Put your fork down between bites. Eating slower allows you to feel full when you have eaten enough.
6) Avoid high fat items-fried, buttery, creamy, and cheesy; fill your plate with healthy choices like fruits, vegetables, and baked, grilled or broiled options. Try to minimize sauces, dressings and condiments, if possible. These usually add a lot of calories to your food!
7) Bring a healthy meal or snack to a potluck dinner.
Take healthy snacks with you when you go food shopping. NEVER go food shopping when you are hungry.
9) If you are the cook – select healthy dishes prepared in a healthy manner.
a. Try to bake, broil or grill food, avoid fried frying.
b. Use low fat sour cream, cheese, and milk in recipes.
c. When baking, try to use fat free sprays or lower fat ingredients.
d. Try to add beans to salads, casseroles and appetizers (beans add fiber to the meal and helps you feel fuller).
e. Select whole wheat/whole grain products – crackers, bread and pasta (avoid white flour).
f. Serve fresh fruit for dessert or include it in dessert options with low fat cool whip or dark chocolate.
g. Offer bite-sized desserts that are low fat.
h. Serve fruit and vegetables as the main dish and meat as a side dish.

Heart Healthy Drinking Tips:
1) Limit alcoholic beverages to 1 or 2 servings per day.
2) Drink a glass of water in between alcoholic beverages.
3) Eat food prior to and while drinking alcoholic beverages.
4) Do not drink and drive.
5) Choose lighter options to cut back on extra calories – try spritzers, lite beer or low calorie mixers. Avoid drinks mixed with cream and frozen drinks.

Hopefully some of these tips will help guide you through the holiday celebrations. Remember, even small healthy changes count!

Join us next week when we discuss healthy travel tips and ways to stay active and decrease stress during the holidays.

All of us at Heartstrong wish you and your families a happy and healthy holiday season!!

For more healthy tips, visit us at www.heart-strong.com.