Savor the holidays without packing on the pounds.
Strategies for enjoying seasonal treats while supporting health goals
The holidays are here. That alluring plate of cookies has been set out at the party, but you’re trying to eat healthy. Is it possible to enjoy the holidays without packing on the pounds and sacrificing critical health goals?
With some determination and a few good ideas, it is indeed possible to protect your health and that of your guests while still serving their favorite Christmas tree cutout cookies. If baking is your thing, there are plenty of ways to incorporate healthier ingredients, said Niki Dube, owner of Mabel Mae’s Bakery in Charleston. From gluten-free options to healthier sugars and no chemical dyes, Mabel Mae’s cupcakes, cookies and other treats promote guilt-free eating.
Smarter Ingredient Swaps
Instead of refined sugars, which are found in most baked goods, Dube suggested baking with coconut sugar or raw organic cane sugar. With some recipes, Dube has found success substituting unsweetened applesauce for sugar. She suggested that if a recipe calls for two cups of sugar, try one cup of sugar and one cup of applesauce.
Party Strategy: Don’t Hover by the Desserts
Regardless of how your host prepared the food at what might be just one of many holiday parties you attend, don’t feel like you have to spend all your time there eating. It might be a good idea to have dinner before you go, and it’s never a reasonable plan to loiter by the dessert table. Don’t fill up your plate, and if smaller plates are available, use them. Listen to your body; if you feel full, simply stop eating. “If you’re full and you’re feeling something no longer tastes good, you don’t have to finish it,” Dube said.
Spend Calories Wisely
Whether you are at a party or a holiday meal, be choosy, according to an article published by Harvard Health. What do you really want to eat? Spend your calories judiciously on the foods you love, take regular breaks from eating and remember that drinking water will help you feel full.
At a buffet, take a good look at the entire table and decide what you really want before you put anything on your plate. You don’t want to waste food, but you also don’t want to feel committed to eating something that doesn’t appeal to your taste buds.
Fill Half Your Plate With Produce
The Centers for Disease Control recommended in a 2023 article to fill half your plate with fruits and vegetables. Choose smaller portions of foods high in sugar and saturated fat, and instead favor low-calorie options.
Also recognize there’s a delay between eating and feeling full. It can take several minutes, the Harvard Health story notes, for that full feeling to set in.
And if you’re bringing food to the party, make it your favorite healthy dish.
Small Calories Add Up
The pounds can sneak up on you. Consuming 200 extra calories a day can add three to five pounds over the holidays, the Harvard Health story notes. While that doesn’t sound like much, most people will struggle to shed the weight once the “eating season” ends.
Cook From the Heart
Harvard Health also suggests “cooking from the heart.” Show people you care about them by making foods they can eat without feeling guilty. Prepare turkey or fish instead of red meat. Use less butter, cream, lard and shortening. Coconut cream, rich in healthy fats, vitamins and minerals, can substitute for cream in items such as frosting or whipped toppings.
Read Labels and Avoid Chemical Dyes
With many store-bought treats, you’re limited to whether to eat them or not. Health experts recommend reading labels, avoiding foods with chemical dyes and watching your portions. Chemical dyes are linked to hyperactivity in children, hypertension and cancer.
Dube, who started Mabel Mae’s five years ago, said she’s inspired by her mother, who always baked healthier, and now she’s doing the same, in part because her young daughter struggles with digestive issues. “What I try to do with our treats is to have a nutritional backbone to everything,” Dube said, adding that people should be mindful of what they’re eating.
By Kevin DeValk
