Healthy eating during the holidays

SALT LAKE CITY — According to a new study by Talker Research, one in four people still carry weight gained during the holidays last year. Eating healthy isn’t always easy, but let better health be the greatest gift we give ourselves this holiday season.

Let’s Get Moving Host Maria Shilaos spoke with Lea Palmer, assistant director and program manager of USU Extension Create Better Health, to learn how we can make mindful food choices while also enjoying the most wonderful time of the year.

 

While it’s important to consider your preferences and family traditions, it’s also important to think about modifications, according to Palmer. For example, you can modify your portion size or find healthy swaps.

“I think some of the culprits that sneak into our foods during the holidays are excessive amounts of sugar or high amounts of sodium,” Palmer said.

There’s also a lot more fat on the meats that we eat during the holidays. So finding some swaps that can make the food healthier and tastier can help.

First off, the sugar

There are many fruits that can replace sugar due to the natural sugar they have in them. They can also provide fibers, phytochemicals, vitamins and minerals. One example Palmer gave was dates.

“If you puree them you can use those as a replacement for more sweet dishes like baked goods,” Palmer said. “And then you can get your fruit in there as well.”

To find recipes for fruit-based desserts, you can visit MyPlate or Create Better Health, which is Utah’s SNAP-Education program.

Depending on the recipe, cutting the sugar in half can also help greatly. Plus, there’s no need to worry about the taste as Palmer said doing so won’t change much.

What about fats?

For baking recipes, you can use oil instead of butter. When cooking, try using leaner meats.

“Lean meats would be things like plant-based proteins or chicken, fish, that type of thing, rather than excessive amounts of your ham and different types of cattle,” Palmer said.

For dairy products, it helps to look for ones with a lower fat content.

“So if it asks for heavy cream, you can switch to a milk instead,” Palmer said. “And you’ll still get a similar texture, similar flavor.”

Controlling portion sizes

Palmer’s first tip is to make sure you’re not completely starving before the meal. You can do this by having a light snack and staying hydrated.

“As soon as we’re in that starvation mode we tend to overconsume, whether our bodies want it or not,” Palmer said.

Palmer’s second tip is to think of the meal as a sample taste test. She recommended filling at least half of your plate with fruits and vegetables and then put small samples of each dish so that you’re not eating full loads of everything.

What if you overindulge?

It can happen, but don’t worry. You can always get back on track.

“First up, forgive yourself,” Palmer said. “I mean, there’s no reason to focus on what we did or did not do during the holidays.”

Then take a moment to think about what your goals are. Remind yourself of why you started your healthy eating journey in the first place. Do you want to be more active when playing with your kids? Or do you wish you could have a healthier immune system? Or maybe you just want to feel better about yourself.

“It doesn’t have to be a massive lifestyle change,” Palmer said. “But just being intentional to do something first and being okay with what that is [will help a lot].”

Read more from the Let’s Get Moving podcast:

• Protecting your eyes in the winter
• How to prioritize mental health at work
• Get your Vitamin D from food this winter

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