Make merry: Holidays CAN include healthy food and drink

Quick tips to keep you fit into the New Year

Hey, you! Put down that cookie and back away from the buffet table. That's it, nice and slow. It's time we talked about sticking with your healthy eating and drinking goals, even during the holidays. With all the temptations at home, work and parties, it's not the easiest thing to do, but it's nowhere near impossible.

With a little planning, you can maintain your weight or even lose a couple of pounds. So says Stephanie Schoemer, MS, RD, program development manager for Weight Watchers International (www.weightwatchers.com).

"Other than a few parties and family gatherings, there's not that much difference between the last two months of the year and the rest of them in terms of foods to keep around, shopping, etc.," Schoemer says. "So take out a calendar and circle the days you think may be problematic. This way, you will be prepared and see that there are a lot more opportunities to stay on track than you might imagine."

Healthy eating starts at home
Start by setting good intentions, says Schoemer. "Identify expectations. Knowing what you're aiming for will help you to set a clear path and stick to your goals," she says.

If you're a frequent hostess, Schoemer suggests sending guests home with leftovers so you're not tempted by mega-calorie midnight snacks. Or take those same leftovers and gifts of food you receive to a food pantry or shelter. "You'll be doing your waistline a favor while helping those most in need during this festive time of year," she says.

As your days get more hectic, don't skip meals, she cautions, because waiting too long to eat can trigger overeating. Use that increased activity level to your advantage. Schoemer suggests parking far away from mall entrances, wearing a pedometer during shopping trips and trying outdoor activities like ice skating and sledding, which are fun calorie burners and opportunities to enjoy time with loved ones.

Helping old favorites get fit
For many of us, holidays are intimately associated with traditional homemade dishes, and it's hard to resist favorite foods. But old fatty favorites can be made healthier, says Schoemer.

Stuffing gets a makeover with low-calorie whole grain bread and lots of vegetables like mushrooms, onions and celery, or sweet additions of fruit like cranberries and apples. If you make gravy, refrigerate it first to harden fat, skim it off, then reheat to serve. Mashed potatoes are back on your good side when made with skim milk, chicken broth and fresh garlic (instead of whole milk and butter). Try adding mashed parsnips for even more zippy flavor.

And for dessert? "Substitute two egg whites for each whole egg in baked recipes, and replace heavy cream with evaporated skim milk in cream pies," suggests Schoemer. Even fresh fruit tastes indulgent when topped with whipped cream or low-fat chocolate sauce.

Take those good habits to work
You can eat great at home, but if a coworker brings you delicious cookies, it's tough to say no—especially in the mid-afternoon when your energy lags. It's hard to find an office without a communal candy dish. And then there's the ultimate danger zone: the work holiday party.

Schoemer suggests keeping a supply of healthy snacks at your desk. "If you have a piece of fruit to satisfy an afternoon hunger pang, it can help deter you from reaching for the cookie bowl." But you don't always have to say no, she adds: "If one of your coworkers makes an incredible holiday treat that you look forward to, allow yourself to indulge, but remember portion control—take one and then walk away."

Later, at the party...
You can still make smart choices. Contribute by bringing a vegetable or fruit platter with low-fat dip, suggests Schoemer, and at the buffet table select a few must-haves and then fill up your plate with healthy options. "Mingle, listen and talk," she says. "Spending time with your fellow partygoers leaves less time for eating."

When it comes to alcohol: "Try to get some food in your system before you have a drink," says Schoemer, "and try to keep them low in calories. You can have a drink mixed with seltzer or diet soda, or stick to a glass of wine." Stay hydrated and pace yourself by alternating alcoholic beverages with glasses of water. Not only is this good for your body, but it helps keep you from saying (or doing) something you'll regret the next day.

Just remember: If you splurge one day, it doesn't have to sabotage your entire holiday healthy eating plan. Start the next day fresh, without guilt, and give it your best.