This is the time of the year when there are many parties and family gatherings and food is often the centre of these celebrations. Many of the foods served are high in fat, sugar and calories and short on nutrition. A few wise decisions can help us eat healthy and avoid gaining weight during the holidays. You do not have to shun the many parties in order to maintain healthy eating habits during the holidays.

Suggestions for healthy eating during the holidays
If you are on a weight programme try to maintain it during the holidays. Generally, the Christmas season is not a time for dieting. Instead you should try to maintain your weight.

Rather then avoid high fat foods and deprive yourself, try to use smaller portions.

As for the fruit cake do not deprive yourself of this but rather use very thin slices.

Try to enjoy yourself without overindulging. If you are at a party stay far away from the buffet table as this can be very tempting. Instead, try talking with other party guests.

Try to increase your exercise during the holiday season. In addition to helping maintain your weight it can also help to reduce the stress that is often associated with the Christmas season. After the big Christmas meal go for a long walk or take part in a physical activity. This can be great fun for everyone.

Specific foods
Dairy products
Many of the foods served during the holiday season contain dairy products. You can still enjoy these foods by the use of skimmed milk or other “low” or “no” fat dairy products in your recipes whenever possible.

If you use mayonnaise, butter or sour cream spread them very thinly or use only very small amounts.

Meats
Choice leaner cuts of meat for the holidays whenever possible. Turkey is one of the leanest types of meat. White meat is generally lower than dark meat so choose the breast meat of a chicken or turkey rather then the drumstick.

The majority of us will have ham for Christmas. Enjoy the ham but use it in moderation. Individuals should avoid “ham-eating” competitions during the holidays.

You should try to trim the visible fat off of meats and also remove the skin from poultry. Prepare meats in ways that reduce the fat content: boiling, stewing or baking. Drain the excess fat off of meats after cooking. When baking the turkey place it on a rack so that the fat drops away from the turkey.

Vegetables
You can use many servings of these during your meals for the holidays. Choose vegetables that are favourites for many of your guests.

Salad dressings and gravies
Use these in moderation. You can choose dressings that are low in fat as well.

Desserts
Desserts are a must for the holiday meals, but try to make “wise” dessert choices. Rather than deny yourself a dessert, have smaller portions and use desserts that are lower in fat and sugar, but this might be difficult for many of us.

Beverages
In last week’s article, alcohol use for the holidays was discussed. Non- alcoholic or de-alcoholized wines are becoming very popular, but many of us will continue to use alcoholic beverages in moderation for the holidays and several others will continue to abuse them.

Conclusion
Eating healthy during the holiday season can be a challenge for many of us. There is no doubt that many of us will put on a few pounds over the next few weeks, but if we make a few wise decisions we can eat healthy and still enjoy ourselves.

Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. Dr. Brett Hodge is an obstetrician/gynaecologist and family doctor who has over twenty years in clinical practice. Dr. Hodge has a medical practice in the Johnson Building in The Valley.

HAPPY
HOLIDAYS!!!

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