Eating Tips for the Holidays - Chillicothe VA Medical Center
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Eating Tips for the Holidays

Holiday Food

You can enjoy the celebratory foods mindfully while experiencing all the season has to offer and still meet your health and wellness goals. Have your favorite foods that are a family tradition without the extra weight gain

Monday, December 14, 2020

Eating Tips for the Holidays

You can enjoy the celebratory foods mindfully while experiencing all the season has to offer and still meet your health and wellness goals.

Have your favorite foods that are a family traditions without the extra weight gain.

Veteran tried and approved  tips to swap out a few ingredients in your favorite recipes to reduce the calories:  

  • For dips and sauces use fat free yogurt in place of sour cream or mayonnaise.
  • Yummy brownies made from a box mix and add pureed black beans in place of the oil.
  • To make the yummy brownies even lower in calories make the brownies from scratch use the pureed black beans in place of oil and use sugar substitute in place of the sugar
  • Use fewer nuts and toast them to enhance flavor
  • In quick breads use  applesauce in place of half the oil
  • Swap 1 cup mashed banana or avocado puree in place of oil
  • For casseroles that call for cream soup use low fat milk based soup
  • Use 2 egg whites in place of a whole egg
  • Try sifted confectioner’s sugar un place of frosting



To avoid over eating at your holiday celebration:

  • Start the day with a healthy breakfast including fruit, whole grains and lean protein
  • Consider eating a healthy snack before the event
  • At the holiday meal savor foods you truly enjoy and pass on the foods that don’t really interest you
  • Keep a glass of water or other low calorie beverage to sip on when you are tempted to grab that extra serving of food
  • Chew gum or keep a mint in your mouth after you eat
  • Socialize with people at the event

Focus on the spirit of the holidays and the three “Fs”, family, friends and fun!

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