Holiday Eating Tips

The holidays can bring irratic eating behaviors and you may even excuse yourself to gorging because it’s the “holidays”. Here are a few tips:

Don’t stress over weight gain. The average holiday weight gain is 1-2 pounds. Do not try to lose weight during the holidays. Instead, strive to maintain your current weight.

Curb you appetite. Do not try to fast before a big holiday meal. Have a snack and don’t arrive to a party hungry. Practice moderation by eating your favorite foods but less of them.

Mind your portions. Most of the time, it only takes a small taste of something to calm a craving.

Socialize. Conversation is calorie-free so enjoy quality time with your close family and friends.

Beverages. Be mindful of alcoholic beverages containing sodas, juice or syrups and anything creamy. These calories can sneak up on you and may also lessen your control over food cravings if consumed in large quantities.

  • Try sparkling water with a twist of lime and a cherry. It’s festive and calorie-free!

Be active. Holiday gatherings usually mean large groups of people. Enjoy outside games like tag football, basketball or bean bag toss. Burn some of those calories!

Start with a filling breakfast. Breakfast can give you the opportunity to eat lots of protein so you arrive to your lunchtime party destination less hungry.

Christmas Omelet Bake -Yields 12 servings

Nutritionals per serving: 295 calories, 24 gm protein, 12 gm carbs, 48 mg cholesterol


  • ½ loaf whole-wheat bread (1 lb), cut into cubes
  • 1 ½ pounds shredded low-fat cheddar cheese
  • 1 cup cubed cooked ham
  • 2 cups egg substitute
  • 2 cups skim milk
  • 1 dash hot pepper sauce
  • ¼ cup chopped green onion


    1. Preheat the oven to 350 degrees. Lightly grease a 9×13 inch baking pan.
    2. Place half of the bread crumbs on the bottom of the pan. Sprinkle with half of the ham and half of the cheese. Repeat.
    3. In a large bowl, beat together eggs, milk, hot sauce and green onions. Pour egg mixture into pan.
    4. Place pan on top of a baking sheet with a rim and place in oven. Pour water into baking sheet and bake for 60 minutes or until eggs have set.

And with all of the holiday headaches and stress, did you know that ginger has been used since ancient times for its anti-inflammatory, anti-flatulent and anti-microbial properties? Studies have also shown that ginger may reduce nausea induced by motion sickness and may also help relieve migraine headaches.

Happy Healthy Eating!


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