The holidays are coming; can you still manage a heart-healthy lifestyle?

I ate how many holiday cookies?

The potluck luncheons. The fast-food bites after shopping. The family gatherings with cookies for the kids and cocktails for the adults.

There’s no way around it. The holidays are a challenge for anyone trying to stick to a heart-healthy lifestyle – or just about anyone trying to manage weight gain.

The goal for a heart-healthy lifestyle is to eat more vegetables, fruits, beans and foods with whole grains. It also means eating less meat and trying to avoid foods that are high in salt and fat.

But of course, the holidays are about celebrating and getting to enjoy some special foods and treats. So don’t beat yourself up if you stray off the healthy path a little.

Registered Dietitian Yvonne Thigpen, manager of Integrated Health at McLaren Macomb, said moderation is important, but so is slowing down and savoring the foods that you really like.

“Take time to slow down and focus on the food you’re eating, to really taste it, to enjoy it and to pay attention to it,” she said. “Not only will you end up enjoying it more, you might end up eating less because you’ve really gotten satisfaction out of every bite.”

Nutrition experts also suggest keeping track of what’s actually going in your mouth. A little bit here and there, and it can add up. Consider keeping a food diary, or a simple list of what you’re eating each day. You may want to include the times you eat, and possibly notes about what you were doing or feeling at the time.

This could help you to track the situations in which you may need a little help beforehand.

For example, if you know you have extra errands to run, plan ahead to pack some fruit or a healthy snack to get you through. This way you can avoid a stop for fast food.

You can also decide ahead of time to make good choices at the buffet table. One strategy is to eat a little bit before the party, so you won’t overindulge when you’re face-to-face with the goodies.
Other party suggestions:

• Take a small plate, if possible, so you won’t be able to grab as much food. And don’t go back for seconds.
• Look over all the food choices so you can be picky and eat only the things you want the most.
• Watch portion sizes. Put just a little of each choice on your plate. And of course, savor what you have and eat it slowly.
• Load up on the veggies and fruit.
• Skip the sugary drinks. Instead, opt for white wine, or better yet, a glass of sparkling water over ice with a twist of lemon or lime.

Yvonne Thigpen, Registered Dietition
Manager of Integrated Health

Here’s another thought for the New Year. Give yourself (or someone you love) the special gift of good health. Make an appointment now with your primary care physician.

You can discuss issues such as weight control, exercise routines and you can make sure you’re up to date on important screenings, including blood pressure and cholesterol levels. Your physician can also help you set realistic weight loss or nutrition goals for the coming year.

In the meantime, try to relax and enjoy the time with friends and family this holiday season.

For more information about heart services at McLaren Macomb and the Mat Gaberty Heart Center, please visit www.mclaren.org/macombheart