FOH’s Employee Assistance Program

Keeping Healthy During the Holidays

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FOH Program Contact:
Kathy Coiner
Phone: 619-557-5417
Email: kcoiner@psc.gov

The holidays are upon us and we can look forward to lots of gatherings featuring food aplenty. With the abundance of tasty dishes, it’s hard to resist those second helpings. But be careful. Eating too much may be both delicious and dangerous? According to the American Heart Association, the risk of having a heart attack is four times greater after eating a large meal high in fat and calories.

The good news is that you can enjoy holiday foods in a healthy way. Federal Occupational Health wants to support you in your efforts to maintain your health through the holiday season.

This year, make a pledge to indulge in healthy behaviors instead of those that can not only stretch your waistline but also may put your health at risk. Try some of the following suggestions as you prepare to enjoy the best this holiday season has to offer.

Get Creative When Cooking

These simple changes to your recipes can reduce fat and calories without sacrificing flavor:

Use egg substitutes or egg whites (two whites per one whole egg).
When a recipe calls for oil or butter, try a fruit puree, such as applesauce, instead.
Use half the sugar called for in pie recipes.
Use low-fat dairy products.

As a rule of thumb, try changing just one ingredient at a time so that you know which changes you like best.

Have a Plan For Parties

At holiday parties, you don’t always have control over the types of foods available. Make the best of your choices and cut back on portions:

Take only a sliver of your favorite desserts.
If you’re having pie, don’t eat all the crust.
Sample the fresh fruit platter.
Avoid alcohol.
Eat a healthy meal before the party so that you don’t overindulge.

When you bring a dish to share, keep in mind that the guests may also be watching their eating habits. Offer healthy alternatives to feel good about what you’re serving.

More than Munching

Remember that good health is more than concerns about calories.

Budget your time to maintain your exercise routine.
Get plenty of rest.
Maintain a reasonable schedule. Work, family and social commitments add up quickly during the holidays and can lead to more stress rather than enjoyment.

Learn More!

FOH has resources that can help you maintain your health during the holidays.