Making Healthier Choices During The Holiday Season

When it comes to the holidays, most of us are already drowning in never-ending to-do lists. There's so much to be done that we automatically put our greatest gift of all -- our health -- on the back burner.

Meanwhile, we "reward" our stressed-out, time-starved selves for completing these lengthy task lists by eating copious amounts of rich, fatty foods -- think Grandma's lard-laced turkey dressing -- ignoring the long-term harm all this over-stuffing does to our health.

Juggling may be good for your brain, but not so much when it comes to consciously thinking about making the best choices for your health amid the holiday rush. With that in mind, we've compiled a simple, common-sense list of tips -- with an emphasis on moderation -- to help you make smarter food choices whether you're home or away for the holidays.

One caveat: Although we've scoped out what we believe to be "the best of the best," you may not be entirely sold on our list, as it's not intended to be an all-inclusive one. That's why you'll find more links below to do some more digging of your own, of course, if you have the time to spare. (As always, be sure to consult with your doctor before making any drastic changes to your day-to-day health routine.)

1. If you've needed to shed some pounds for a while, don't even think about starting a diet during the holiday season, unless your health and your doctor demand it. Better to practice mindful eating, paying more attention to what you eat and how often you eat it and think about eating little less.

2. Your goal this holiday season: Maintaining a healthy, realistic balance between eating good foods (like the whole foods you'll find at your friendly, neighborhood farmers' market) and the rich holiday indulgences -- think eggnog, rich desserts and the aforementioned turkey dressing. Eating one piece of your Grandma's best apple pie won't ruin your day. Three or four... that's a different story entirely.

3. On the subject of holiday indulgences, especially if you're preparing them for your family, expert nutritionists with the Mayo Clinic recommend cutting the excess fat, salt and sugar out of recipes. Experiment with healthy substitutes like reducing the sugar in your pumpkin pie by adding spices like cinnamon or vanilla. Be aware, however, that salt substitutes may not always be a safe option for some, even for those on sodium-restricted diets, according to the Cleveland Clinic.

4. Ever wonder why eating lots of food during the holidays (or any other time of year) doesn't fill you up? Eating large amounts of food too fast prevents the release of gut hormones that promote satiety, the state of feeling full, according to a recent European study. Slower eaters, on the other hand, had higher concentrations of two peptides released by the stomach after dining that signal satiety on the brain and reported higher ratings of fullness. So, merely slowing down while you eat will help you consume less food naturally... without dieting!

5. Plan to eat, meaning don't skip meals. And, if you're worried about eating too much food at your fill in the blank holiday get-together, consider eating a snack before you go.

6. Here's a subversive way to keep your family slimmer and trimmer over the holidays: Use smaller plates, or better yet, flimsier paper plates that prevent excessive eating. Better to reduce the convenience of piling on volumes of rich, fatty foods, or face wearing their foods on their shirts like a medal of gluttony for all to see.

7. Drink, drink, drink... lots of water. It helps you stay hydrated and can make you feel a little fuller prior to that ginormous holiday meal..

8. Take a few minutes after that big meal to get vertical and get moving with a bit of exercise, like a short walk. Or, better yet, devote a few minutes every day to some sort of exercise program, no matter how small.

9. For parents wanting to stop the steady rise of childhood obesity in their homes, be a role model by setting a good example for your kids. A recent study suggests parents may be unknowingly contributing to this epidemic, merely by ignoring their child's eating habits during the first six months of their young lives.

10. Remember why you're traveling long distances to spend the holidays with your family in the first place. It probably has less to do with Aunt Sandy's cherry/apple cobbler and more about spending quality time with her.

The information above is provided solely to aid consumers in discussing nutrition and supplementation with their healthcare providers. It is not advised nor is this information intended to advocate, promote, or encourage self-use of this information for cancer risk reduction.

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Copyright © 2009 CNCA. All rights reserved. This information is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. CNCA shall not be liable for any errors in the content, or for any actions taken in reliance thereon.

The statements above have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease or condition, including cancer.