Healthy Eating Tips for Surviving the Holidays


For many people, December is one of the busiest times of the year. Between the office parties, family get-togethers, and holiday meals with friends, it seems like there are extra indulgences around every corner, combined with less time to make healthy choices. When you are hosting or bringing a dish to a celebration, you have an opportunity to make a healthy impact on those around you and yourself.

Here are some helpful replacements to get through the holidays without gaining weight:


  • Instead of MASHED POTATOES, choose MASHED CAULIFLOWER 120 calories vs 60 calories

  • Instead of APPLE PIE, choose BAKED APPLE WITH BUTTER & CINNAMON 170 calories vs 100 calories

  • Instead of MEATBALLS, choose MINI TURKEY VEGETABLE MEATBALLS 250 calories vs 150 calories

  • Instead of CHEESE LOG & CRACKERS, choose HUMMUS & VEGETABLES 300 calories vs 170 calories

BALANCE IT OUT Office Parties; Family Get-Togethers; Holiday Meals - Here's how to burn the calories you've indulged in this month:

  • 1 cup eggnog = 225 calories = 45 minutes yoga

  • 1/2 cup stuffing = 180 calories = 36 minutes walking

  • 2 sugar cookies with frosting = 375 calories = 40 minutes Zumba

  • 4 ounces glazed ham = 275 calories = 60 minutes raking leaves

FESTIVE KALE ARTICHOKE DIP Whether you are hosting a holiday get-together at your house or just stocking your refrigerator with healthy food, this lite version of a classic will have you and your guests going back for seconds and NOT feeling guilty! Serve with vegetable crudite instead of chips to make it even healthier. NUTRITION FACTS:

  • Servings: 6

  • Calories per serving: 162

  • Total Fat: 8 g

  • Saturated Fat: 3 g

  • Monounsaturated Fat: 2 g

  • Polyunsaturated Fat: 3 g

  • Trans Fat: 0 g

  • Cholesterol: 22 mg

  • Sodium: 464 mg

  • Potassium: 203 mg

  • Total Carbohydrate: 10 g

  • Dietary Fiber: 2 g

  • Sugars: 4 g

  • Protein: 10 g

  • Vitamin A: 76 %

  • Vitamin C: 94 %

  • Calcium: 21 %

  • Iron: 5 %

INGREDIENTS:

  • 1 1/2 cups frozen kale, thawed and water squeezed out

  • 1 cup artichoke hearts in water, drained, and chopped

  • 1 cup plain Greek yogurt

  • 1/2 cup light mayo

  • 2 tablespoons grated Parmesan cheese

  • 1/2 cup part-skim mozzarella cheese

  • 1 clove garlic, chopped

  • 1 shallot, chopped

  • 2 red peppers, chopped

INSTRUCTIONS:

  1. Preheat oven to 400 degrees.

  2. Mix yogurt, mayo, and cheeses together.

  3. Add garlic & shallots, and then fold in kale, artichoke hearts, and red peppers.

  4. Pour into a baking dish. Sprinkle with Parmesan cheese.

  5. Bake for 20-30 minutes, or until hot and melted.

  6. Serve with multi-grain tortilla chips or crackers, or vegetable crudite.

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