With week after week of gatherings and celebrations, it’s easy to overindulge during the holiday season. Angelica Knuppel, Registered Dietitian at Stony Brook Southampton Hospital, shares ten tips to help you enjoy the festivities without overdoing it. Plus, keep reading for a delicious and healthy recipe that’s sure to impress your holiday party guests, created by Paula Montagna, Director of Clinical Nutrition.

10 Healthy Holiday Tips

• Don’t Skip Meals
  Eat a balanced meal before heading to a party or social event. This prevents you from arriving overly hungry and overeating.
• Stay Active
  Although the holiday season can be busy prioritize finding time to stay active. Even a quick 10-minute walk can help you stay active.
• Be Mindful of High-Calorie and High-Fat Foods
  Bring a healthy dish or salad to enjoy alongside the offerings at events. It’s a great way to ensure you have nutritious options.
• Prioritize Protein and Vegetables
  Fill your plate with protein and vegetables to keep yourself full and avoid overindulging in starchy sides and desserts.
• Watch Portion Sizes
  Enjoy small portions of your favorite holiday dishes. You can savor the flavors without going overboard.
• Stay Hydrated
  Drink water throughout the day and between bites at meals. Staying hydrated not only helps you feel full but also flushes out excess sodium from holiday meals.
• Limit Excess Sugar
  Treat yourself to your favorite holiday dessert but try to avoid extra added sugars from processed foods, drinks, sauces, and dressings.
• Choose Drinks Wisely
  Sugary drinks are often full of empty calories. Opt for lighter versions or lower-sugar alternatives when possible.
• Don’t Feel Guilty
  If you overindulge, don’t dwell on it. Simply return to your regular eating routine the next day and stay mindful moving forward.
• Focus on Making Memories
  Holiday gatherings are about enjoying the company of others. Don’t obsess over staying perfectly on track. Savor traditions mindfully and focus on the memories you’re creating.

Festive Warm Salad with Delicata Squash, Brussels Sprouts, Pears, and Pomegranate Seeds

This festive salad combines seasonal flavors and vibrant colors, making it the perfect healthy addition to any holiday table.
Recipe by Paula Montagna, MS, RD, CDN, CNSC, Director of Clinical Nutrition, Stony Brook Southampton Hospital

• 1 medium delicata squash
• 1/2 teaspoon cinnamon ​
• 1 ½ pound Brussels sprouts
• 2- 4 tablespoons olive oil ​
• 1 large ripe pear or apple ​
• 1/2 cup pomegranate seed arils​
• ½ cup feta cheese​
• Apple Cider Vinegar Dressing ​
• 1/4 cup raw apple cider vinegar (with the mother) ​
• 1 shallot, finely minced ​
• 1 tablespoon maple syrup ​
• ½ tsp cinnamon ​
• 1 teaspoon Dijon mustard ​
• 1/2 cup extra virgin olive oil ​
• Salt and pepper to taste

​Directions:

• Preheat oven to 400° degrees. Vegetables often have different cooking times, so prepare two baking trays with parchment paper. ​
• Peel squash, cut into ½ circles, scoop out seeds and slice.
• Rinse Brussels sprouts and cut in half.
• Core pear or apple, peel if desired, and cut into chunks.
• Spread squash on a tray and drizzle with 1 tablespoon of olive oil, toss gently to coat with oil and lay them flat. Sprinkle with cinnamon. Roast in the oven for 15 – 20 minutes, until golden and caramelized fork tender. There is no need to flip them over they will develop a nice color on the bottom. ​
• Spread Brussels sprouts on a tray and drizzle with 1 tablespoon of olive oil, toss gently to coat with oil and arrange them cut side up. Sprinkle with cinnamon. Roast in the oven for 15 – 20 minutes, until golden and crispy. ​
• To make the dressing add ingredients into a small jar. Screw on the lid. Shake to combine.​
• Arrange the delicata squash, Brussels sprouts, pears on a platter. Drizzle with dressing. Sprinkle with pomegranate seeds and feta cheese. ​
• Sprinkle extra cinnamon, salt and fresh ground pepper to taste as needed.