Holiday Healthy Eating

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INCLUDE

• Fruits and vegetables

• Whole grains

• Beans and legumes

• Nuts and seeds

• Fish, skinless poultry, and plant-based alternatives

• Fat-free and low-fat dairy products

• Healthier fats and nontropical oils

LIMIT

• Sodium and salty or highly processed foods
• Saturated fat
• Sweets and added sugars, including sugar-sweetened beverages
• Fatty or processed meats — if you choose to eat red meat, select the leanest cuts

AVOID

• Trans fats, partially hydrogenated oils and excessive calories

TIPS

• Choose wisely, even with healthier foods. Ingredients and nutrient
  content can vary by brand and preparation.
• Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils.
• Watch your calorie intake. To maintain weight, consume only as many calories as you use up through physical activity. If you want to lose weight, consume fewer calories or burn more calories.
• Eat reasonable portions. Often this is less than you are served.
• Eat a variety of foods to get all the nutrients your body needs.
• Prepare and eat healthier meals at home. You’ll have more control
  over ingredients.
• Look for the Heart-Check mark to easily identify foods that can be part of an overall healthy diet. Learn more at heartcheck.org.

To read more about holiday healthy tips, download the Holiday Healthy Eating Tip Guide from the American Heart Association