Bowl of frozen cranberries

10 food hacks for a healthier holiday

The holidays are coming. Try these healthy food hacks to enjoy the best of the season while feeling  guilt free!

Life gets busy during the holidays. Between meal planning, gift buying and attending parties, your healthy lifestyle may temporarily be put on hold. This year, try these 10 holiday health hacks to maintain good habits throughout this hectic month.

  1. Reach for frozen vegetables.Frozen green beans in a red pot Skip the washing and chopping. Straight from the freezer to the stove, frozen vegetables like broccoli, kale, peas, peppers and mushrooms take minutes to prepare, require minimal clean-up and are just as nutritious as fresh.


  1. Put fruit in your sightline. Place a bowl of juicy clementines or apples on your countertop to replace the cookie jar or candy bowl. New research shows that what we keep on our counters can affect our body weight, since we eat what we see! So hide the holiday baking and make fruit your grab-and-go snack.


  1. Make time for meals. Carve out time in your busy day to sit down for your meals. Grabbing a bite in the car, in front of a computer, or on the run makes you more likely to overeat; you’re not paying attention to how full you feel. Take a 10-minute break from distractions and enjoy every bite.


  1. Set that slow cooker. Stew of vegetables and chicken with broth in a crock pot The one you received as a gift last Christmas? It’s time to put it to good use. Just imagine: you add a few ingredients in the morning, and come home after a busy day to the fragrant aroma of a fully prepared dinner. No need for take out! Try our slow cooker Pork roast with vegetables, Hearty pasta and bean soup, even Stuffed apples.


  1. Drink water…but make it glam. Three shot glasses filled with frozen fruitNever spend money on flavoured water again (save your dollars and buy holiday gifts)! Make your own jazzy water by adding a squeeze of lemon, lime or orange, strawberries, mint leaves or a festive cinnamon stick. This great-tasting water can replace soda pop, which packs on needless calories and excess sugar (a can of pop has 10 tsp sugar; the Heart and Stroke Foundation recommends not exceeding 12 tsp a day).


  1. Serve smaller portions. Adults tend to eat about 90 per cent of the food they put on their plate. Use smaller plates to build smaller meals, and avoid heaping servings. Fill half your plate at every meal with vegetables, and round it out with one quarter protein-rich foods and one quarter whole grains.


  1. Give and get healthy gifts. When your cousin asks what you want this year, request a gift that makes healthy eating more fun. How about a hand-held mandolin to thinly slice vegetables, or a spiralizer to make vegetables into long, springy noodles? A reusable water bottle is a great gift idea too!


  1. BYO nutritious snacks. Small bowls filled with cashews, blueberries, dried coconut When rushing from office to mall to holiday event, it’s easy to get trapped by the aroma of cinnamon buns or the lure of the vending machine. Beat those cued cravings by keeping healthy snacks in your car, desk or bag. My go to: a pre-portioned ¼ cup mix of almonds, raisins, sunflower seeds and a few dark chocolate chips. Non-perishable, portable and delicious!


  1. Be a food snob. If you don’t love something, don’t eat it! Scan party tables, buffets, food courts and restaurant menus for the items that you really enjoy. Once you take a bite, rate the food on a scale of one to 10 (in your mind). Commit to a decision that only the top rated foods are worth eating! That will put an end to mindlessly munching on foods you don’t love.


  1. Use the 80-20 rule: If you eat well 80 per cent of the time, there’s room for 20 per cent indulgence. Rigid or limited diets don’t work, especially around holiday time. This plan allows for balance and moderation. If you can remember this 80/20 split throughout the holidays, you can have your cake (and cookies!), and eat it too.


  • Your holiday gift could mean a life-saving research breakthrough! Donate to the Heart and Stroke Foundation in honour of someone you love and send them a special holiday card. Donate now.



8 Responses

  1. Pingback : Festive fitness: Tips from the pros | THE HSF BLOG

  2. Pingback : Festive fitness: Tips from the pros | THE HSF BLOG

  3. Maureen

    These are great ideas. Thanks. I am so easily swayed to over eat at events when there is a table packed with delicious treats. One thing I sometimes do is ask people if they will split something with me – so I can have a little taste of a greater variety of items without consuming so much. One goal for this year will be to stay away from the pop/punch and drink tea or water instead – so I get the hydration without sugar. At home I find frozen peas (not thawed) make a great snack. I eat them like candy!

    1. Sharon Hollingsworth

      Hi Maureen,
      Thank you for your comments – we are delighted that you are finding the information in our blog posts helpful. It is so true that it is tempting to overeat when confronted with tables piled high with delicious foods! Your strategy of sharing with another person is an excellent one. Another idea is to have a small snack prior to these social engagements. For example, eating an apple or some carrot sticks and drinking a glass of cold water means you aren’t starving when you arrive, so less tempted to over-indulge.

      Again, Maureen, thanks for your note. Good for you for setting a goal for the New Year – best of luck! Warm wishes for a wonderful holiday season. Sincerely, Sharon at the Heart and Stroke Foundation

  4. Pingback : Don't fall victim to the holiday heart attack | THE HSF BLOG

    1. Sharon Hollingsworth

      Hi there and thank you for the positive comment on our blog offerings. We have many new posts planned for 2016, so hope you will stay tuned! Sincerely, Sharon at the Heart and Stroke Foundation

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