Nutrition: Celebrate the Holidays with Health in Mind


Fortunately, it is possible to take advantage of the 2021 holiday season and maintain healthy habits at the same time. Here are four tips for keeping your health under control while on vacation:

Pre-plan for the holidays

Not only can advance planning help with eating healthier options, it can also help keep our minds on other aspects of the holiday season besides food. Try to bring a platter of vegetables or fruit to make sure there is something low in calories and high in fiber to eat.

And when you’re filling your plate, try serving half your plate with fruits and veggies, then pick one or two of your favorite holiday treats. The low-calorie option of fruits and vegetables will help balance the calories in your treats and the added fiber will help keep you full.

Another tip is to eat regular, balanced meals and snacks throughout the day to avoid feeling hungry before a party and overeating.

Also, don’t forget to step away from the dining table so you can catch up well with others and enjoy your food.

Try to avoid drinking calories

The holidays come with a fantastic drink menu, but often with a high calorie price tag. Try to limit yourself to one or two holiday drinks a day. Instead of a cocktail, try a “cranberry spritzer” (soda with a hint of cranberry juice and a lime). It’s less caloric and without the extra headache possible later on.

Other ways to enjoy holiday drinks with fewer calories include ordering a smaller size or making your own at home with half the sugar.

Use low calorie ingredients

Your guests often won’t tell the difference. This includes replacing low fat cream cheese with regular cream cheese, low fat Greek yogurt for sour cream, or low sodium broth for cooking oil during stir-fries.

Don’t overlook the need for regular exercise

Exercise helps reduce stress and anxiety while giving you an emotional boost when you need it most. Exercise can also compensate for the extra calories consumed, which can help with weight management. If you can’t keep up with your regular exercise routine, try increasing exercise during the day by taking breaks from walking, increasing the pace of walking when shopping, or meeting friends for a get-together. local ice rink or ski resort.

The holiday season is just as important as any other time to stay healthy and avoid restarting or having to catch up on healthy habits by 2022.

Need a new recipe to bring to your cookie swap? Try this low-sugar, low-fat Saint-Luc recipe:

Apple sauce and chocolate chip cookies

Portions: 24 cookies (1 cookie per serving)

Total time: 35 minutes


  • 1 cup unsweetened applesauce
  • cup of oil
  • 1 egg
  • ¼ cup of honey
  • 1 cup of uncooked oats
  • 1 cup whole wheat flour
  • ½ teaspoon of baking soda
  • ½ teaspoon of salt
  • 2 teaspoons of cinnamon
  • 1 ½ cup of chocolate chips


In a large bowl, add the applesauce, oil, egg and honey. Stir to combine well. Add the oatmeal, flour, baking soda, salt and cinnamon. Mix and add the chocolate chips.

Refrigerate the dough for 10-15 minutes. Preheat the oven to 325 degrees.

Using a spoon or two, drop heaped tablespoons of dough onto a baking sheet lined with parchment paper.

Bake for 11-13 minutes, until edges of cookies are lightly golden. Let cool for 5 minutes before tasting.

Nutritional information per serving:

122 calories, 2 grams of protein, 18 grams of carbohydrates, 5 grams of fat, 79 milligrams of sodium.

Rachelle goebel

Rachelle goebel

Rachelle Goebel, RDN, LD, is a clinical dietitian from St. Luke.


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