How to Survive Christmas Dinner

Graduate Student at SDSU School of Public Health
    It’s that time of year again and Christmas is right around the corner. It’s a day to celebrate with family and friends – and of course, food! Christmas can be an overwhelming day whether you’re a host or a guest, so here are some tips to enjoy it in a healthy way.
    If you’re hosting or making items to bring, it’s important to plan carefully. Make sure to include several low-calorie vegetable options, like green beans, carrots, squash and broccoli. Steaming or micro-waving vegetables is best, because you don’t need to add butter or oil. You can also offer your guests salad with simple, healthy dressings, such as olive oil, a healthy fat, and vinegar. And don’t forget the condiments! Fresh salsa, guacamole, another healthy fat, and non-fat Greek yogurt are good for you (Greek yogurt is a healthy alternative to sour cream) and add great flavor to many dishes.
    As a host, it’s also important to plan healthy drink options. Often, people are not mindful of the amount of calories in drinks. By limiting alcohol, soda and juices, you avoid extra sugar and calories. Include water at the dinner table for each guest and offer lower calorie drinks like mineral water with a small amount of juice or iced tea.
    If you serve bread or tortillas with dinner, opt for whole wheat varieties. They contain more fiber and will keep your guests feeling full longer. Also, offer guests a dessert selection beyond the traditional pie and ice cream. A mixture of fresh fruit tastes great and is healthy too! If you offer pies, serve pumpkin pie and apple pie baked with reduced sugar. Pumpkins and apples are nutritious. 
    If you’re enjoying Christmas or New Year’s as a guest, don’t worry, there are still many wise choices you can make at the dinner table. To start, fill most of your plate with vegetables and then add a small portion of meat (a serving is about the size of a deck of cards) and a serving of whole grains (about ½ a cup). Be sure to eat slowly because the brain can take up to 20 minutes to receive the signal that the stomach is full.
    When it comes to dessert, again, it can be healthy as well as delicious! Opt for fresh fruit, the sweetness is a perfect light ending to a meal. If pie is offered, try splitting a piece with someone. 
    Once you’ve made it though the meal the smart choices don’t need to stop. Be sure to get physically active to help burn some calories from the meal. Turn on some salsa or meringue music and get everyone to dance. Dancing is a fun way to be active and bond with family and friends. Or, perhaps bring your sneakers and take the children to a local park or get a group to take a walk. The physical activity and fresh air are a great substitute for an after-dinner siesta.
    Wondering what to do with the leftovers? Try making turkey tacos using leftover turkey, salsa, guacamole and tortillas.
For ideas on healthy recipes check out the Mayo Clinic’s website: 
    For information on free physical activity classes in Chula Vista and San Ysidro, call the Familias Sanas y Activas program at: 619-594-5768.