Season’s Eatings: Tips for Staying Healthy During the Holidays

Philadelphia, PA, Nov. 17, 2004 - No matter what holidays you celebrate, family dinners, neighborhood get-togethers and office parties are full of festive fare, which makes it very easy to overindulge. But repeated splurges can negatively impact one's health. The last thing on anybody's wish list this season is higher blood pressure, elevated cholesterol levels, or weight gain. In fact, says Jennifer Sangillo, a clinical dietitian at Albert Einstein Medical Center, there are a few main ways that you can stay healthy during the holidays, without a lot of sacrifice.

Eat In Moderation - "Whether it's Chanukah, Christmas or Kwanzaa, you can certainly please your palate with your favorite traditional dishes and drinks. But think before you eat. Go ahead, have the latkes, eggnog or banana custard. Just eat them slowly and in moderation," advises Sangillo. "It's tempting to go for that second or even third helping, but stop. Treating yourself doesn't mean stuffing yourself," she continues.

Prioritize - Can't wait to indulge at the office party? Try to prioritize what you eat beforehand. If you have a big dinner coming up in which you don't want to deny yourself, then skip the cookies and candy at home, or if you have a couple days in between celebrations, take that time to eat healthier foods such as fresh fruits or vegetables. Remember to balance what you are eating by subtracting from one meal when you have decided to add to another, says Sangillo.

Make Small Changes - Since many holidays stress the importance of food based on cultural and/or religious traditions, it can be near impossible to avoid fat, calories and sugar. However, simple modifications can be done to make your holiday meal healthier.

"If a recipe states to pan fry the food, use a non-stick pan. This will reduce the amount of oil or butter used while cooking. Also, substitute things when appropriate. In many dessert recipes, for example, applesauce can be easily used in lieu of oil and with hardly any difference in taste. Attempting to cut back on sugar? Try a sugar alternative which can be used in large or small quantities," says Sangillo.

"If you do not have an exercise program in place, now is the time to start.  Begin with small attainable goals, such as a quick walk for 20 minutes, three times weekly and gradually increase as you meet your goals.  For those already exercising, do not abandon your routine during the holiday season. The more you move, the more you burn," says Sangillo.

She adds that it is fine to treat yourself during the holidays, just think before you eat and keep your own personal health needs in mind when making food choices.

Albert Einstein Healthcare Network, a member of the Jefferson Health System, provides healthcare services through Albert Einstein Medical Center, Germantown Community Health Services, Willow Terrace (a nursing home), Einstein at Elkins Park, MossRehab, Willowcrest (a center for subacute care), Belmont Behavioral Health and a number of outpatient and satellite locations.  Einstein also operates a primary care network, Einstein Neighborhood Healthcare.  For more information, visit www.einstein.edu or call 1-800-EINSTEIN.

Publish date: November 17, 2004