We wish you...a healthy holiday

by Frances Gough MD

16 December 2009

The bells are jingling and the holiday cocktail party scene is in full swing. How can you make sure you survive the holidays feeling your best?

It’s easier said than done, but moderation and common sense can go a long way toward keeping you healthy. For instance, according to the Centers for Disease Control and Prevention (CDC), it is possible to eat the foods you like during this time of year, but still eat healthfully.

It’s up to you to make the sensible choices when you step up to the hors d'oeuvres table. For starters, pick the items that are heavy on the fruits and vegetables (there’s usually a veggie platter), or lean meats and proteins. Nuts are a good option too, and if you’re interested in sweets, try dark chocolate. If you can try to stay within your daily caloric needs, you won’t veer too far off course from your usual eating plan. Additionally, some people like to eat a healthy snack before the party starts to help curb cravings once they’re out.

When it comes to alcohol, you can’t be too careful. What seems like harmless fun could be dangerous if you are the responsible driver for your event. In fact, the CDC estimates “approximately 79,000 deaths are attributable to excessive alcohol use each year in the United States.” Most people don’t think too much about what may be in their holiday host’s signature cocktail, but here’s a reminder on the alcoholic beverages guidelines for a standard drink:

  • 12 ounces of regular beer or wine cooler
  • 8 ounces of malt liquor
  • 5 ounces of wine
  • 1.5 ounces of 80-proof distilled spirits or liquor (e.g., gin, rum, vodka, whiskey)

Alcohol is full of calories, too, so you’re better off sipping water or another low-calorie beverage.

  • 12 ounces beer = 150 calories
  • 12 ounces lite beer = 110 calories
  • 5 ounces wine (red) = 125 calories
  • 5 ounces wine (white) = 121 calories
  • 1 ½  ounces liquor (80 proof) = 97 calories
  • Cocktails = 140 calories to over 800 calories for creamy frozen drinks

Remember, go ahead and enjoy the festivities, but don’t forget to do so in moderation so you’ll feel your best to start the new year.

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