by Brooke Baker, WVU Family Nutrition Programs Extension Specialist, and
Sarah Sturgill, Putnam County Extension Agent, WVU Extension Service

The holiday season brings many opportunities for winter activities, gatherings, and sharing meals with loved ones. By choosing wisely this holiday season, you can still honor long-standing traditions while maintaining good health.

Did you know that a slice of pecan pie can contain more than 500 calories? Adding a scoop of vanilla ice cream means this dessert has upwards of 600 calories. Most people need only about 2,000 calories in a day.

Small changes for healthier holiday meals

Remember, healthier substitutions can taste as delicious as old-fashioned foods.

• Make bread crumbs from whole-wheat bread. Just toast, let cool, and spin in the food processor until they reach the desired consistency.
• Preparing a delicious fruit cobbler is an excellent way to use frozen berries or apples. Cobblers can contribute fiber, B vitamins, and minerals if whole-wheat flour and oats are included.
• Make meatballs with better beef. Local grass-fed beef is widely available in West Virginia, and beef from grass-fed cows is lower in total fat, is higher in healthy fats, and contains more antioxidants than other beef.
• When preparing turkey or chicken for your holiday meal, remove the skin before serving. The skin of the bird contains a layer of fat, which can add unwanted calories.

Strategies for eating fewer calories

• Serve smaller portions to yourself and your loved ones to trim down calories. You can decrease your portion size by 20 percent without even noticing the difference.
• Use smaller plates, bowls, glasses, and utensils. This will lead you to eat less without even thinking about it.
• Always have a small snack before leaving for a gathering. This trick is most effective if your snack includes fiber and some protein. Have a banana with peanut butter or an apple and some unsalted almonds.
• Opt for water or unsweetened tea instead of sugar-sweetened drinks like soda or cider. Also, watch out for alcoholic beverages, including
• eggnog. An 8-ounce glass of eggnog contains about 224 calories and more than 10 grams of fat – most of them saturated.
• Schedule your holiday meals during normal mealtimes if possible. Holiday celebrations that take place outside of regular mealtimes encourage people to eat more.
• Stay physically active. People who get regular physical activity are more likely to maintain their weight, or even lose weight, over the holidays.
• As an easy way to eat well during the holidays, use the “plate method” for meals. Fill half of your plate with fruits and vegetables, one-quarter with starches (like baked potatoes or whole grains), and one-quarter with lean protein.

—WVU-ES—