Heart healthy eating tips
for the holidays
Try our 10 tips for getting through the holiday season without sacrificing your heart healthy eating habits.
- Avoid going to a party on an empty stomach. You may actually end up overeating. Instead, have a light snack, such as a small handful of unsalted nuts (like almonds or walnuts) and a serving of low fat yogurt, before you leave for the party.
- Bring a heart healthy dish. Whether you're going to the office potluck or a friend's house for dinner, bring a heart healthy dish for everyone to enjoy. Try a colourful fresh fruit platter for dessert, a shrimp ring or these delicious low-fat Mixed Mushroom Medley Appetizers.
- Divide your dinner plate. Try to fill at least half of your dinner plate with vegetables and green salads. Save about one quarter of the plate for heart healthy whole grains like brown rice pilaf, quinoa salad, or a whole-wheat bun. Then add a small serving of lean meat, fish, beans, nuts or low-fat cheese.
- Be a picky eater. If you can't resist the dessert table or your mom's creamy mashed potatoes, then skip the munchies and appetizers. Remember – you don't have to eat everything that's served at the party.
- Pause before going for second helpings. Have a sip of water and give yourself some time before automatically reaching for another helping. If you do go for seconds, choose mostly veggies and take smaller portions this time around.
- Eat until you're 80% full. That means listening to your fullness cues to avoid mindless eating and overeating. What does 80% full feel like? You don't feel “stuffed” and you don't have to loosen your belt –but you're definitely not hungry anymore.
- Serve it small. The more food there is, the more people will eat. If you're hosting the party, help everyone watch their waistlines by using smaller sized plates and serving smaller portions of food.
- Stick to one or two alcoholic drinks. Drinking too much alcohol can increase your blood pressure and contribute to the development of heart disease and stroke. Plus, each glass of red or white wine has about 125 calories. For heart health and calorie control, limit yourself to a maximum of two drinks for the night, and then switch to plain or sparkling water.
- Mingle with your friends and family. Just don't do it next to the munchies or buffet table! Take a break from eating and spend time catching up on old times.
- Be realistic. The holidays aren't a good time to think about losing five pounds. Instead, set a goal to maintain your current weight by balancing your heart healthy food choices with regular physical activity.
Have a wonderful holiday!