Preparing Festive and Healthy Holiday Meals

September 02, 2010

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Preparing Festive and Healthy Holiday Meals
Thoughtful planning can help keep revelers from getting too much of a good thing

by Mary Silva, M.S., R.D.
reviewed by Laura Jana, M.D., F.A.A.P.

Holiday meals have special significance because of the festive ambiance they provide and the memories they evoke. However, as a nutritionist, I have to admit that I can't help from cringing a little when I think about the invitation to overindulgence that these feasts seem to confer. Cooks tend to pull out all the stops and throw all their health-minded recipes out the window, preparing a large variety of delicious but fattening foods, everything from cream-based soups to vegetables with cheese sauce, roast beef and Yorkshire pudding to luscious pies and cakes of every description. Faced with such a tempting array, even the most conscientious of adults often has a hard time sticking to her usual healthy eating regimen. And it's not just mealtimes that lure us astray: everywhere we turn during the holidays, there seems to be a steaming mug of hot chocolate to quaff, a frosted sugar cookie to nibble, a candy cane to munch.

Parents trying to make healthy eating a lifelong habit for their children face particular challenges at holidays as they attempt to set a festive table as well as a good example. But the two goals need not be mutually exclusive, and both children and adults benefit when some careful thought and planning is put into preparing holiday meals. Here are some suggestions:

Consider making a menu of a few special, well-prepared items rather than a large selection.

Make your meal special by presenting food in a pleasing way. Plan foods of different colors and textures, and use garnishes both to add a spot of color and to take up a little space on the plate.

If you serve an appetizer, use cut vegetables nicely arranged and a low-fat salad dressing. Don't place dishes of nuts, chips, candy, or party mixes around the house.

Consider decreasing the fat in your recipes. Many recipes can taste great using one half the amount of cheese, butter, or cream the recipe calls for.

Serve vegetables that are steamed, grilled, or baked with little added fat. Make them look appealing by not overcooking them and serving them in a special dish.

Try mashed potatoes made with chicken broth instead of milk or cream and lots of butter; they really are tasty.

Avoid heavy sauces or gravy--try a low-fat recipe or slightly thickened chicken or beef broth.

Serve a vegetable soup or consomme as a first course. This can be very filling.

Serve everyone small portions.

Don't place butter or sour cream on the table.

Make one dessert (even if it's rich) instead of several.

Be prepared with a few conversation topics, and let family and guests concentrate on conversation rather than food.

Plan activities other than eating for family gatherings. Go for walks on snow-laden streets, take a sleigh ride, work off a few calories with a rousing game of charades, play ping-pong, board games, or cards.


RELATED INFORMATION

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			Holidays
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			Holidays: Fall
			Holidays: Winter

Created November 19, 2000
Reviewed December 01, 2000

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