Whether it’s savory latkes, black eyed peas and collard greens, or sweet smells of peppermint and gingerbread, ‘tis the season to celebrate with long honored family traditions and meals.

A delectable time of sweets, treats and savory meals, it can be hard to find a balance when you’re surrounded by your favorite foods.

Our registered dieticians at JFK University Medical Center shared their best tips for balanced eating and not overdoing it this holiday season. 

“Slow down and savor your food. Eating too fast doesn’t give your body enough time to realize it is getting full. Try taking sips of water between bites to pace yourself.” - Lauren Catangay, RD, Food Service Director

“Don’t skip your regular meals to prepare for a feast. You may end up with irregular blood sugars and you could potentially overeat.” - Jennifer Glavasich, MS, RD, Clinical Nutrition Manager

“Bring your own side dish to a party such as a fruit or vegetable platter.” - Stephanie Kreisberg, RD, Clinical Dietitian

“Fill half your plate with vegetables. They are low in calories and full of vitamins and minerals.” - Francine Sciara, MS, RD, Clinical Dietitian

“Limit or avoid alcohol consumption during the holidays. If you are going to drink make sure it is with food to avoid low blood sugar levels especially if you are diabetic.” - Jennifer M. Ephraim, MS, RD, CNSC, CDN, Clinical Dietitian

“Be mindful of dish sizes! Studies show that we eat more when using a larger plate or bowl.” - Sydney Cochrane MS RD, Clinical Dietitian

“Make healthier versions of your favorite holiday dishes, i.e. substitute extra virgin olive oil for butter, add raw nuts and/or almond meal to desserts.” - Jesse Gissen, RDN, CDN, Clinical Dietitian 

“For dessert, try baked apples with cinnamon and a sprinkle of sugar instead of apple pie. Invite your guests to make their own parfait with colorful sliced fruit and low-fat yogurt. Use recipes with unsweetened applesauce or mashed ripe bananas instead of butter. Try cutting the amount of sugar listed in recipes in half. Use spices to add flavor such as cinnamon, allspice, or nutmeg instead of salt.” - Gina Sullivan, RDN

Next Steps & Resources:

• To make an appointment with a doctor near you, call 800-822-8905 or visit our website.
  
  

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.