Is overindulgence inevitable?
No, as long as you don't skip meals in anticipation of stuffing yourself at dinner. Instead, have a few snacks throughout the day; fruits and vegetables will keep you full because they have a lot of water. Or have a small cup or bowl of broth-based soup before the big meal. People who do that consume fewer calories and are less likely to overindulge. When you're at a party, nibble a few nuts instead of the chips or pretzels. And stay hydrated, since you may reach for food when you're really thirsty.
How can you fill your plate healthfully at a buffet?
Think tapas—powerful mini-bites. When the flavors are good, you don't need a lot. Get a small plate, if you can, and pile
it with salad, which will fill it up. Choose the turkey but go easy on the mashed potatoes and gravy, unless they're low-fat.
If you want to find out how healthy a dish is but don't want to offend your host, say: "This looks so delicious. What's in
it?" It's a polite way to find out how it was made.
holiday birds
Use a meat thermometer to make sure your turkey gets hot enough to kill harmful bacteria: It should read 165°F for the innermost part of the thigh and for stuffing cooked in the turkey. Two top picks from our recent tests are the Polder THM-360 and the Taylor Weekend Warrior 806.
Are there ways to make holiday classics healthier?
Definitely. Use reduced-fat cheese, mayonnaise, milk, and sour cream. You won't compromise on taste. They can go in all the
casseroles you make during the holidays. Or try fat-free whipped topping. If you like sausage stuffing, turkey or chicken
sausage is an excellent compromise. Reduced-sodium fat-free broths are so good now, and are excellent in gravy. I also use
them in my stuffing, in all my stews, and as a base for my salad dressing instead of oil. Substitute olive oil for butter
in cases where you won't be able to tell. (It's a healthier fat.) I'll still use butter in my piecrust, for example, but I
serve bread with olive oil for dipping. For dessert, you don't need to offer brownies and cookies and pie. Try a sorbet and
fruit platter instead. Or do a fruit plate with reduced-fat cheddar cheese and some almonds, which looks beautiful too.
What if you do overindulge?
Let's face it, you'll probably overeat at least once. Take a walk after the meal or add an extra 10 minutes to your walk the
next day. Look for a 5K on Thanksgiving Day. Many communities have these—and you can choose to walk, not run.
This article first appeared in the December 2008 issue of Consumer Reports on Health.
