Talk to your family about what ideas they have to make your holiday meals and parties more healthy. I’m sure they have plenty of ideas.  Also, share with us your thoughts.  Here are a few ideas:

Have a salad potluck lunch. Challenge your group to use healthier dressings like olive oil and balsamic vinegar or make their own rather than the usual mayo-based ranch or blue cheese ones. You may also ask people to offer their dressing on the side so people are in charge of how much dressing they need or want.

Have a snack potluck. Everyone can bring in their favorite healthy snacks to share. Encourage people to think of both sweet treats and salty ones. People can even bring in blenders to make smoothies.

Encourage the substitution of regular mayo for olive oil based mayo, low fat mayo, low fat sour cream or low fat plain yogurt

Encourage the reduction of sugar in sweet treats or suggest using molasses, honey or 100% fruit juice for substitutes

Discuss reducing the amount of eggs used in treats and considering one whole egg and the rest egg whites or consider using egg substitutes

Try out mashed bananas, yogurt or apple sauce in sweet treats instead of oil to lower the treat’s fat content

Use whole grain based products when purchasing crackers, breads, cereals, pastas or treats (multigrain is processed and has less nutrients – iron, B6, B12, folic acid)

Have 100% fruit juice, skim or 1% milk, unsweetened tea and water for drinks – be creative make “tea coolers” – ½ unsweetened tea and ½ 100% juice

Cut down on cheesy toppings or use 2% milk cheese or white cheeses to lower cholesterol and sodium content of the meals

If one is using chicken broth use low sodium options versus full sodium; the same goes from canned products if you are using beans in a dish

If one is using meat purchase low fat percentage meats – turkey (ground extra lean is best); ground beef (96/4 = 4% fat is the best; 92/8 = 8% fat is the next best option); chicken and turkey sausages tend to be lower in fat than pork sausage

Encourage those bringing food in to not buy items that have hydrogenated oils or partially hydrogenated oils.  Also encourage employees not to bring in high fructose corn syrup items

Attempt to avoid bringing in products that have sodium nitrate or MSG (monosodium glutamate)

When you can add more fruit or vegetables in a dish

When possible add nuts or seeds to a dish to increase protein content – ALWAYS ENCOURAGE LABELING OF POTLUCK ITEMS WITH INGREDIENTS – especially if you are using nuts or seeds

If a dish calls for butter consider whipped butter or whipped oils (Smart Balance) as they are lower in fat.

Happy Healthy Holidays, Summit Prevention Alliance!