We have all been there. January 2nd arrives and the only thing you can think of is how we ate so much over the holiday season. It doesn’t have to be that way. Give yourself a gift that keeps on giving and read on for suggestions and tips on how you can practice healthy holiday eating habits.
By, Nora L. Howley, MA
NEA Health Information Network
The winter holidays are upon us. And with the winter holidays, come winter holiday foods. How can you eat healthy while still enjoying the treats of the season? What to do when the students in your school start to deliver boxes of cookies and candies? What about when your coworker leaves that plate (or two or three) in the staff room?
Gail, an ESOL teacher, told us “The biggest challenge for me is avoiding the caloric generosity of everyone associated with my school. The staff cookie exchange sounded like fun but it came on the same day as the staff breakfast, the PTA luncheon, and Mrs. Garcia’s famous double chocolate fudge brownies.”
First, make sure you stay active. Even in the colder weather, make time to walk or do some other exercise. Depending on your schedule, you might be able to walk with colleagues before, during, or after your work day. Walking can be a great way to grab a little extra meeting time (not to mention dealing with that holiday stress).
Second, add vegetables to the mix. Whether it is a plate of veggies with a low-fat dip or a salad to round out the meal (but go easy on the dressing), vegetables can help you to fill up without adding a lot of calories.
Third, make over the favorites. Holiday foods are often about more than food. They are about family traditions. So don’t feel that you have to throw out those family favorites, you can modify them. For example, if cheesecake is on the menu, replace the full fat cream cheese with a mixture of low fat cream cheese and nonfat yogurt. You can also use a whole grain graham cracker crust for more fiber without losing out on taste.
Fourth, think fruit and more fruit. Keep fresh fruit on hand to help with that sweet tooth. If your school does a citrus fundraiser, you and some colleagues could join together to buy a crate. You might even want “donate” it to the staff lounge.
Fifth, practice portion control. Many times our eyes are bigger than our stomachs and we pile the plate high. Try taking small amounts of less healthy foods and filling the plate with the healthier, more nutritious choices. You can also try using a smaller plate.
Sixth, pass on those gifts. We all appreciate the effort that our students and their families put into gifts, particularly the hand decorated cookies. But feel free to take them home to share. For packaged candies or other things, you may want to consider donating them to a holiday food drive.
Juan, a paraprofessional said, “There is so much food at the holidays, but I know that I can eat healthy if I give it a little thought. I plan ahead, pack a healthy meal, and make sure that I take an exercise break.”
Resources;
For more ideas on making over those holiday foods go to WebMD http://www.webmd.com/food-recipes/features/merry-makeovers-healthy-holiday-foods
For recipe ideas with fruits and vegetables go to the Centers for Disease Control and Prevention
http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx
For general nutrition information try the American Dietetic Association
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition.html
