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How to Eat Healthy at the Holidays
Try this 'prudent pig-out guide' for tips to help parents and kids to enjoy food and drinks at those family parties – without packing on pounds
Holiday parties may boost the spirit, but they can really give your waistline a pounding. Tammy Baker, a registered dietitian in Scottsdale, Az., says it's hard to survive a cocktail party without scarfing down 1,500 calories. The trick is knowing what's in each bite and budgeting accordingly.
Here's the system: Take one small plate (about six inches across) and fill it up once with any four of the hors d'oeuvres from the list below. (It helps if you spend the first half of the party talking with friends, before you head for the buffet.) No matter what you pick, you'll come in at around 400 calories. Have a glass of champagne or some red wine (avoid the high-calorie egg nog) and you're still under 500 calories. Cheers!
Crudites
Serving size
4 carrot sticks, 6 green and red pepper slices, 3 cherry tomatoes, 4 broccoli florets
Calories/fat
70 calories
1 gram of fat
What you get
They've got antioxidants plus filling fiber. Start here and return if you're still hungry.
Tortilla chips and salsa
Serving size
6 chips with 2 Tbsp. salsa
Calories/fat
145 calories
7 grams of fat
What you get
Salsa is a sneaky way to get a bit of the five to nine servings of fruits and vegetables you should eat daily.
Potato chips
Serving size
8 chips with 2 Tbsp. dip
Calories/fat
120 calories
10 grams of fat
What you get
Not the best option, but it's OK if you keep the portion small.
Turkey
Serving size
2 slices
Calories/fat
80 calories
2 grams of fat
What you get
Turkey is a lean protein, and a good way to fill up with minimal calories.
Hummus and pita
Serving size
2 Tbsp. hummus with one-half pita bread pocket
Calories/fat
125 calories
3 1/2 grams of fat
What you get
You'll get your own halo for choosing this fiber-and protein-rich combo.
Cheese and crackers
Serving size
1 oz. cheese with eight baked wheat crackers, such as Wheat Thins
Calories/fat
170 calories
8 grams of fat
What you get
These two offer calcium and fiber (1 gram of fiber and 20 percent of your daily calcium).
Guacamole
Serving size
2 Tbsp.
Calories/fat
50 calories
4 grams of fat
What you get
Yes, this avocado dip contains fat, but it's monounsaturated – the type that's good for you.
Shrimp cocktail
Serving size
4 boiled shrimp, 2 Tbsp. cocktail sauce
Calories/fat
65 calories
1 gram of fat
What you get
Shrimp is a low-cal, low-fat source of protein, and the spicy sauce adds a flavorful zip.
