KIRSTEN LUPINSKI: Healthy eating during the holiday season

The holiday season not only brings with it parties, fun, and excitement but also lots of yummy and not always healthy food. However, you can still enjoy all the festivities and stick to a healthy meal plan (for the majority of the time).

What do you do when you know that a party is coming up and you will be tempted to eat all the high calorie choices? Easy. Have a plan before you get there.

First, make sure that you do not go to the party on an empty stomach. This is a recipe for disaster and sets you up right away to eat too much. Make sure to have a healthy snack or even small meal before you leave your house — a veggie salad, low-fat cheese and crackers, fruit, hummus and cracker/veggies or anything else that will leave you satisfied and help to prevent you from overeating at a party. This way you will know that there will be a healthy option to substitute or complement other higher-calorie choices.

Make sure to keep an eye on what you drink. So many times people do not realize what they are drinking is loaded with sugar and calories. Of course, water is your best bet, but you can enjoy a drink or two spread out with some water or low-calorie beverage. You can also volunteer to bring something and make that something healthy.

I want to give you a few healthy holiday recipes that you can make to bring to a party or can make for your family.

WALDORF SALAD

Chop and combine the following: 1/2 cup celery, 2 granny smith apples, 1/2 cup grapes, 1/4 cup dried cranberries, and 1/4 cup walnuts.

In another bowl, mix together 2 tablespoons light mayo, 1/4 cup plain yogurt, 2 tablespoons orange juice, 2 teaspoons honey and 1/4 teaspoon salt.

Toss this mixture with the celery and apple mixture and refrigerate until ready to serve.

MAPLE ROAST

VEGETABLES

Cut up the following: 7 peeled carrots, 2 bell peppers, 1 squash unpeeled, 1 yellow onion. Place veggies in a bowl.

In another bowl, mix together 2 tablespoons maple syrup, 2 teaspoons oil and 1 tablespoon salt. Pour this mixture over veggies to coat, place onto foil-lined tray and roast at 425 degrees for about 45 minutes (make sure to stir the veggies about halfway through cooking).

ROASTED SWEET

POTATOES

(Great alternative to sweet potato casserole or pie)

Dice 4 large sweet potatoes; in a bowl mix together 2 tablespoons olive oil, 1 teaspoon thyme, 1 teaspoon rosemary and a dash of salt and pepper.

Toss the mixture with the sweet potatoes and place on foil-lined sheet and bake at 400 degrees for about 45 minutes, stirring halfway through cooking.

APPLE CRISP

(Instead of pie)

Peel and cut up 5 apples (any variety).

Melt 3 tablespoons butter and 1/2 cup brown sugar in a saucepan. Add the apples and 1 teaspoon cinnamon.

Cover and cook for about 10-12 minutes, until apples are soft (stir while it is cooking).

In a separate bowl, combine 3/4 cup oats, 3/4 cup flour, 8 tablespoons butter, 2 tablespoons brown sugar, and 1/2 teaspoon cinnamon.

Mix this together with your fingers. Pour the apple mixture into a 9-inch pie plate and cover with the crumble topping. Bake at 400 degrees for about 25 minutes.

I hope you take the time to try these healthy and delicious recipes and have a happy holiday!

Kirsten Lupinski is an assistant professor at Albany State University in the Department of Health and Human Performance. She has a B.S. in Nutrition from the University of North Carolina, an M.S. in Health Education from the University of Kentucky and a doctorate in Education from the University of Cincinnati. She has worked in the health education field in various capacities (corporate health, community health, college health and wellness and university education) for more than 17 years. She and her husband have three young children (6-year-old twin boys and a 4-year-old little girl).