11.23.04
Healthy Eating for the Holidays

Holiday gatherings mean good times with family and friends, but for many people with dietary concerns, parties play havoc with good eating plans.

The good foods associated with holiday meals can become a source of stress for some people on modified diets, if they are trying to lose weight or watch their blood sugar or cholesterol. Amy Olson, registered dietitian at SIU School of Medicine in Springfield, says people should try to maintain good eating habits during the season.

SOUND BITE: “The best foods at the holidays probably are the best foods the rest of the year round. You can have some kind of lean meat, and turkey falls into that real well. A lot of cuts of ham are very low in fat – nice protein source. And have some type of nonstarchy vegetable that isn’t laden with a cream sauce. That’s a good choice also – some type of potato or bread or noodle or pasta works in they’re okay also.”

Olson says a lot of food served at holiday meals is healthy. Food becomes unhealthy when we eat too much. She says a recommended serving size of meat is 3 ounces. That’s the size of a deck of cards. People can get by eating too much on one special day, but it becomes a problem if you eat too much for several days. Olson offers guidelines for staying within your diet.

SOUND BITE: “ . . . take a plate in your mind, cut it in half. And you cover half of it with nonstarchy vegetables. Things like green beans, carrots, broccoli, cauliflower, spinach, tomatoes – those nonstarchy vegetables should cover about half of your plate. Then take the other half and divide that between your starchy food and your protein food -- your meat sources.”

Olson says there are no quick fixes to dieting, but eating healthy with more fruits and vegetables and less sauces and toppings can help maintain a good diet. Also getting plenty of exercise will help you keep in better shape. If you have dietary concerns, see your primary care physician or a registered dietitian.