Food may be the centerpiece of a holiday get-together but that doesn’t mean healthy eating has to take a back seat. By changing a few eating and cooking habits, you can still enjoy the holidays in a way that’s good for you and your family. A few simple tips will help you enjoy the festivities and avoid calorie overload.

Eating at a party

• Choose only the foods you really love.

• Think small portions when filling your plate.

• Chew your food slowly; notice the taste and texture.

• Drink water or low-calorie beverages.

• Limit filling foods such as rolls and potatoes and select vegetables instead.

Holiday Cooking

• Reduce fat in recipes by using substitutions such as low or fat-free dairy products.

• Use less salt or substitute other flavorful spices.

• To reduce the sugar in baking, check online for sugar substitutions.

• Incorporate a new healthy appetizer or dessert into your meal. It may become a new family favorite.

Portion Sizes

• Meat, chicken, pork, fish = 3 ounces or the size of your palm or deck of cards

• Noodles, rice or oatmeal = 1/2 cup or a handful

• Dry cereal = 1 cup, about the size of your fist

• Fruit and vegetables = 1 cup, about the size of your fist

After the holidays, check out Healthy Habits for Adults, a series of one-hour classes offered by Oasis and community partners. Each class includes a healthy snack, recipe ideas, a nutrition lesson and low-impact exercise demonstrations.

Find out more at https://health.oasisnet.org/health-programs/