The sedentary winter and holiday seasons offer many opportunities to overindulge on delicious dishes and tempting treats. Try these tips for staying healthy, and for looking good in those family pictures!

Preparing holiday meals:

• Watch the sodium – Many favorite holiday dishes may be packed with sodium, including breads and rolls, poultry and canned soups. Check labels when buying ingredients for your holiday meals. Look for lower-sodium options.
• Savor the flavor – Use herbs and spices, like rosemary and cloves, to flavor dishes instead of salt or butter.
• Choose fresh – Use fresh fruits and vegetables when possible.  If using canned products, rinse with water in a colander before cooking and serving.

Tips for holiday eating and drinking:

• Be strategic – Map out a game plan before each holiday gathering.  Avoid loading up on foods that are fried, buttery or have lots of cheese and cream. Even with small portions, these fat-laden bites can really pack a punch. Seek out fresh fruit and veggies, nuts, whole-grain crackers, baked or grilled items.
• Outsmart the bird – Reach for the white meat; it has fewer calories and less fat than the darker pieces. Avoid eating the skin. Whatever meat is on the table, keep portions in check; a serving size is 3 ounces, which is about the size of a deck of cards. Pass on that second helping.
• Get off the gravy train – Gravy can be loaded with excess fat, calories and sodium. If you must, take just a tablespoon, and don’t put it on the dressing or other items on the plate.
• Mix up the eggnog – Fill half-to three-quarters of your glass with low-fat or skim milk, then add the eggnog. You’ll still get the flavor with far fewer calories.
• Avoid the alcohol – With all the holiday parties on the schedule, this simple can significantly reduce your caloric intake. If you do partake, alternate a glass of water with every alcoholic drink.
• Stuff the fluff – Steer clear of adding that dollop of whipped cream to desserts – or forget desserts altogether. If desserts are your passion, then share one with someone you love, or just take a tiny sample to taste. You’ll cut calories and still enjoy the sweet side of the holidays.

From the American Heart Association Holiday Healthy Eating Guide