Holiday baking and eating can take a toll on our heart health in many ways. Extra treats, less fresh fruit and vegetables, as well as rushed eating and increased drinking can add up to poor results.
Here are some simple yet effective senior focused suggestions for making this season of holidaying healthy. Check out these tips to increase your intake of good foods and implement tricks to imbibe with less negative effects.
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Heart healthy actions for holiday eating:
-Start with a healthy breakfast. If you have a busy afternoon or evening of holiday parties, begin your day with high fiber, healthy protein and fruit or veggies. Think oatmeal with fruit or whole wheat toast with avocado and an egg white.
-Eat a healthy snack like an apple or handful of carrot sticks, and hydrate before a party.
-Make sure to add healthy food to your plate so there is less space for the unhealthy options.
-Take small portions of high fat or sugary foods.
-Use a smaller plate or cup to limit the amount you take.
-If you bring something, make it a healthier option like fruit tray, veggie tray or charcuterie board with lower fat choices.
If you have heart disease watch out for sodium as well as calories: sodas, soups, sausages.
-Don’t focus as much on the food, rather prioritize relationships and catching up with friends and family.
-Make sure to stay active, even short walks add up and make a difference!
Baking and cooking substitutions for healthier eating:
-Use aluminum free baking powder.
-Add oats to flour as appropriate. Use healthier flours.
-Try a sweet potato with a sprinkle of cinnamon (with lower or no metals).
-Serve roasted vegetables with herbs in place of casseroles.
-Put your salad dressing on the side, better yet use oil and vinegar based dressing with herbs.
Use healthier oils, such as organic avocado or extra virgin olive oil.
-Have fruit infused water or flavored unsweet tea instead of wine or soda.
-Have a fruit tray and veggie tray available as healthy options at your own gatherings.
-Serve whole wheat crackers (my fave) or pretzels instead of chips.
-Make a charcuterie tray with a variety of fruit and veggies. Use lower fat cheese options.
-Add air popped popcorn and pretzels to a bowl of candy.
-Use apple sauce, sweet potatoes or bananas in place of (or with less) oil for muffins and breads.
-Make baked goods with fruit or veggie bases (zuchinni bread, banana muffins, apple cobbler, pumpkin pie).
-Use lower fat options for sour cream, cream cheese and mayonnaise in dips and baked goods (check the labels for fewest additives).
-Try greek yogurt instead of sour cream in dips and baked goods.
-Highlight fruit in deserts, and serve with frozen yogurt instead of ice cream.
Read labels and you will be shocked at some un”healthy” foods, and delighted by substitutions that can make a big difference in health, and small difference in flavor!
Healthy options for your heart and soul:
-If you can’t visit the people you love in person make sure to face time or call (our seniors need extra love this time of year).
-Send a card to someone who does not have family nearby.
-Leave a small (not too heavy) gift basket with incidentals, healthy snacks, and encouraging notes for a special senior as a surprise.
-Instead of food based gifts for seniors, consider the following options:
A gift card for something to do together
A scented microwaveable heating pad (I love this for cold mornings!)
A diffuser and holiday themed essential oils (much safer than candles which may be toxic and a fire hazard for loved ones with memory issues).
Large print puzzle books
A fun calendar filled with family photos
Did you wait until the last minute? Grab a cute notebook from the drugstore and fill it with some instant downloadable copies of wellness and health organization handouts! Let them know you care about their long term safety and health!
Clinicians: If you enjoy learning about nutrition and health, consider gaining CEU credits with this awesome course: Food as Medicine, by PESI (affiliate link).
Nutrition is a critical component of the healing process for every patient you treat. Not only will you learn the most current science and evidence-based tools, but also simple lifestyle hacks that lead to lasting behavior change. This comprehensive training is filled with actionable techniques that you can use immediately! Sign up today through my affiliate link to register.
Have a happy and blessed holiday season! You may want to check out these posts:
4 Tips for managing diabetes and the holidays
gratifying! Sources Indicate [Potential Collaboration] on [Global Project] 2025 spectacular
From starting with fiber‑rich breakfasts and small portions to clever swaps like Greek yogurt and fruit‑based treats it blends heart‑centered practical tips with joyful simplicity. Thank you for showing us how to celebrate and nourish with both care and delight.
Thank you for the positive feedback Susan!!