Healthy Eating Tips for the Holidays

Holidays come year after year; however, this time of year can still trip you up when it comes to eating healthfully. Parties and big family feasts can be hard to negotiate without damaging your health goals. Adding an extra 200 calories (about 16 minutes of running) to your regular diet can be easy, which could add two to three pounds over the course of the holiday season. These tips can help you enjoy this time of year without the added pounds.   

• Don’t skip meals. Skipping meals may think you are “saving” calories for later; however, skipping meals will lead to being overly hungry.  This opens the possibility of overeating way more than you intended.   

• Eat a small snack before leaving your home. Before you leave for a party, have a small, nutritious snack such as a piece of fruit and an ounce of nuts, or air popped popcorn, or non-fat plain yogurt and fruit.  

• Keep moving. Stick to your regular exercise/activity routine and modify if necessary. Being active will not only help you avoid unwanted weight gain, but it will also help you sleep better, manage stress, and boost your energy during a busy time of year.  

• Bring a heart healthy appetizer or side dish. Going to parties or dinners can be frustrating if all the food choices are unhealthy. However, by volunteering to bring a healthy appetizer or side dish, it helps you control part of your meal.   

•  Be buffet savvy. Make smart choices when faced with a wide variety of food options. Take your time to survey all the options before filling your plate, choosing smaller portions of high-calorie foods. Instead, focus on dishes containing vegetables and lean proteins. By being mindful of what you eat at a buffet, you can still enjoy the experience while maintaining a healthy diet. 

• Make half your plate vegetables. Filling up on low-calorie, dense foods such as fruits and vegetables will help you keep your overall calories down. Ensure the vegetables are not covered in butter or cream sauce since this would make these dishes less healthy. 

• Avoid alcohol on an empty stomach. Alcohol is known for increasing your appetite or lowering your defenses when it comes to making the best food choices.   

• Decide on how many alcoholic drinks you’ll partake in. Limiting your alcohol intake will help keep empty calories low. Try drinking water or flavored seltzer in between drinks.   

• Choose alcoholic drinks wisely. Just 8oz of eggnog has 306 calories and 10 grams of saturated fat. Avoid other drinks made with juice, cream or whole milk, and tonic water. Mixed drinks made with soda water or flavored seltzer water will save you loads of calories, added sugar and fat. Keep in mind that 8oz of wine has about 190 calories and 8oz of Champagne has 160 calories.  
• Avoid standing near the buffet table. Having proximity to food and snacks can lead to mindless eating. Socialize away from easy to reach foods and snacks.  

Here are some heart healthy appetizers and side dish recipes:

• Roasted Cauliflower & Walnut Dip 
• Curried Butternut Squash Dip 
• Turkey Pinwheels 
• Roasted Brussels Sprouts & Potatoes 
• Lemon-Dill Green Beans 
• Acorn Squash Wedges with Walnuts 

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South Denver Cardiology

Randy Cupps Graduated from Western Colorado University in Gunnison, Colorado, in 1983 with a degree in Physical Education with an emphasis in Exercise Physiology. Randy started his medical career in 1980 as an Emergency Medical Technician (EMT) working on an ambulance and in an emergency room. He then joined South Denver Cardiology in 1986 when it was South Denver Cardiac Rehabilitation as an Exercise Physiologist conducting a wide variety of Graded Exercise Testing on a diverse patient population. Randy continues to keep his EMT current, and he is certified by the American College of Sports Medicine as a Clinical Exercise Physiologist. In 2012 Randy acquired the role of business development, marketing, and physician relations manager at SDCA.

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