With the holidays upon us and vacation season quickly approaching, the opportunity to eat unhealthy food, and then throw on a bathing suit, is looming over many students’ heads.

But the holiday season does not have to be a typical celebration with tons of calorie-loaded foods. Syracuse University professor Lynn Brann helped to compile some healthy choices for the most festive time of year.

When it comes to pre-meal snacks, the calories can quickly pile up. While many may think nuts are a healthy option to munch on, Brann suggests limiting your intake. One ounce of cashew nuts can have more than 150 calories.

Cheese and crackers is another popular holiday appetizer. There are many low-fat cheeses available if you want to remain on the healthy side, and whole-wheat crackers can be a healthier alternative. Brann said to remember that harder cheeses often contain more calories than softer cheeses. If you go the low-calorie route, you want to look for cheeses made from skim or part-skim milk. Also, if you’re looking for a cheese low in sodium, you should opt for Swiss or Parmigiano Reggiano.

But just because there are healthier options, you don’t have to sacrifice the foods that you are craving.

‘I think that people should eat what they really like,’ Brann said. ‘If there’s an hors d’uvre that you’re not crazy about don’t choose it, I’d go for the ones you really enjoy.’

So this holiday season if you have an option of pigs-in-a-blanket, potato latkes, mini quiche or another of your favorite; chose the one you really love and eat it sparingly. Also, don’t fill up on unhealthy foods during your cocktail hour. Put some healthier options like raw veggies and no-fat or low-fat dip on your plate instead.

When it comes to the main dish, Brann suggests white meat chicken and turkey with no skin. Lean cuts of red meats are also not a bad idea when it comes to dinnertime. Now, it’s time to pick your side dishes. Holiday meals often provide plenty of options to go along with the main course.

Buttery mashed potatoes with whole milk provide for a more nutritional meal add-on than cranberry sauce. Homemade mashed potatoes can run between 100 and 300 calories for one cup. Their downfall comes with a high sodium level, often over 600 mg, according to nutritiondata.com.

Now, we have finally made it to dessert, a favorite part of the holiday meal. With so many options to choose from, do you go with the apple pie, cookies, cake or fruit?

‘Avoid eating too much of any desert,’ Brann said. ‘Eat something you really enjoy that tastes good, that one thing you are craving.’

Brann recommends that if there’s one thing on the table you know has a lot of calories go after it instead of substituting it with four or five other things. The calories will add up, and you will regret having not indulged in the desert you desired.

Over this holiday break, it’s okay to treat yourself to some high calorie foods: just keep them under control. Brann suggests maintaining a routine throughout the season. Stay physically active, exercise not only to keep healthy but to reduce any family induced stress. Also make sure that before you hop in the car to hit up that holiday party, eat a healthy snack. This way, you wont be starving and looking to overload your plate at the holiday feast.

Rebecca Toback is a sophomore magazine journalism major, and then, the health columnist. Her columns appear on Thursdays (though, this is her last one). She can be reached at rltoback@syr.edu.

Published on December 9, 2009 at 12:00 pm