The Student Connection
The Student Connection

The Student Connection

Healthy Eating Tips for the Holidays

Dr. Chevelle Hall

Dr. Chevelle Hall

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Avoid the holiday bulge and consider these healthy eating tips from Health Physical Education and Recreation (HPER) Chair Dr. Chevelle Hall.

  1. Drink plenty of water. Drink water instead of sugary drinks. That will cut down on your caloric consumption.
  2. Make your cornbread with applesauce instead of eggs. In many baking recipes you can substitute ¼ cup of applesauce for each egg.
  3. 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).
  4. 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.
  5. 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 bond.
  6. You do not have to eat every dessert displayed during the holiday feast. Select one and limit how much you will eat.
  7. Do not skip breakfast the morning of the big feast. You can eat fruit and/or eggs (no butter).
  8. Control the amount of alcohol consumed.
  9. Protect yourself against foodborne illnesses.  Avoid raw or undercooked animal products (chicken, hamburgers, etc.). Follow safe food handling guidelines.
  10. Try a meat free day during the holiday break.