Good choices keep holidays from weighing down diet

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The holiday season is upon us, but don’t use that as an excuse to turn a blind eye to your health.

A little planning is the first step toward staying healthy and preventing weight gain.

Decide now to choose healthful foods and beverages for meals and snacks. Consciously select lower-fat instead of higher-fat foods. Choose lean meats, skinned poultry, fish and sometimes dried beans, peas, nuts and seeds for a good protein source.

Bake, broil or grill with no or minimum added fat. Choose lots of different vegetables. Select those that are steamed, lightly sauteed or otherwise prepared with little or no added fat instead of buttered or served with a rich sauce. Use fat-free stock instead of stock containing the fat to make gravy.

Choose a variety of fruits for meals and snacks. Select fat-free or low-fat milk and milk products. Substitute canned evaporated skim milk for a higher-fat milk or cream in pumpkin pie. Choose plenty of whole grains.

Eat balanced and satisfying meals and snacks. The easiest way to do this is to combine foods from the various food groups for meals and snacks. This helps to prevent overeating resulting from feeling less than satisfied after a meal.

Keeping a regular schedule and routine for eating, activity and sleeping is important for staying healthy during the holiday season. Irregular meals can lead to overeating at other times during the day.

Regular exercise is one of the best ways to handle some of the added stress that can occur this time of the year. Plus, it helps promote a sense of well-being. A planned walking schedule is a great way to get added activity. Getting plenty of rest helps increase resistance to illness.