Healthy Eating Tips for the Holidays
Avoid the holiday bulge and consider these healthy
eating tips from Health Physical Education and Recreation
(HPER) Chair Dr. Chevelle Hall.
- Drink plenty of water. Drink water instead of sugary
drinks. That will cut down on your caloric consumption.
- Make your cornbread with applesauce instead of eggs. In
many baking recipes you can substitute ¼ cup of applesauce
for each egg.
- Control the amount of salt used to season your food. The
rate of hypertension is highest in African Americans (41%),
in whom, compared with other groups, the disorder is often
more severe, more resistant to treatment, and more likely to
be fatal at an early age. Sodium restriction is helpful for
most people with hypertension (Insel and Roth, 2012, p.284-285).
- Limit your portions; especially for those foods that have
higher calories. Many people find it unrealistic to eat
completely healthy during the holidays. You can still eat the
macaroni and cheese and other foods, just limit how much you
of it you eat.
- Try walking after eating your holiday meal. Make it a
family walk. This includes grandparents and other mature adults
in your family. It is important not to go to sleep after eating.
Let your food digest and encourage everyone to walk for 30
minutes (minimum). This will give everyone a chance to mingle and
- You do not have to eat every dessert displayed during the
holiday feast. Select one and limit how much you will eat.
- Do not skip breakfast the morning of the big feast. You can
eat fruit and/or eggs (no butter).
- Control the amount of alcohol consumed.
- Protect yourself against foodborne illnesses. Avoid raw or
undercooked animal products (chicken, hamburgers, etc.). Follow
safe food handling guidelines.
- Try a meat free day during the holiday break.