THE holiday season is a time to celebrate with family and friends.

One of the most anticipated aspects of the Christmas season is the wide variety of meals that are prepared and made available for consumption. Most of the time, we find ourselves over-eating or indulging in foods that are unhealthy.
These practices are not good on our health; therefore, this Christmas, you can make a conscious effort to eat healthier and still enjoy the fun by implementing a few simple tips:
1. Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.
2. Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
3. Survey party buffets before filling your plate. Choose your favourite foods and skip your least favourite. Include vegetables and fruits to keep your plate balanced.
4. Eat until you are satisfied, not stuffed. Savour your favourite holiday treats while eating small portions.
5. Be careful with beverages, especially alcohol.

While this is usually the season to ‘eat, drink and be merry,’ alcohol consumption can have adverse social and economic effects on the individual drinker, the drinker’s immediate environment and society as a whole. We might not realise it, but the environment can be harmed from alcohol use, e.g., if a drunk driver causes a collision this would lead to oil or fluid spills. The fluids from the vehicle leaked onto the roadway can contaminate the soil. When soaked by rain, it will also drain into soil and contaminate it or the rain drains into the sewer which is then recycled into the water supply for people and animals to use.

6  If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal consumption to gain one pound.
7. Take the focus off of food. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community or playing games as a family. Turn cookie and cake-making time into non-edible projects such as making wreaths or other decorations.
8. Bring your own healthy dish to a holiday gathering.
9. Practise Healthy Holiday Cooking. Preparing favourite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.
o Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.
o Stuffing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as apples. Moisten or flavour with low-fat, low- sodium chicken or vegetable broth and applesauce.
o Chicken/Turkey – Prepare and enjoy these meats without the skin and save 11 grammes of saturated fat per 3 oz serving.
o Mashed Potato — Use skimmed milk, chicken broth, garlic or garlic powder, and cheese instead of whole milk and butter.
o Desserts — Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skimmed milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkling of powdered sugar instead of fattening frosting.

Here are a few meals that you can prepare this holiday that are tasty, yet healthier than traditional holiday meals.

Dessert…
 Sweet Potato Pie with Spiced Cream Topping
Tangy creamed cheese and sweetened condensed milk combine for a creamy contrast to the sweet potato layer. You can prepare this pie up to two days ahead and refrigerate. (Recipe available at http://www.myrecipes.com/recipe/sweet-potato-pie-spiced-cream-50400000116803/)

Side dressings…
Sautéed Carrots with Sage
You can easily double, triple, or quadruple this small-yield recipe to feed more hungry holiday dwellers. A few simple ingredients turn carrots into a star side dish. (Recipe available at http://www.myrecipes.com/recipe/sauted-carrots-with-sage-10000001932668/)

Main Course…
Brown Rice Pilaf
This is a rice cooked in well-seasoned broth with onions or celery. (Recipe available at http://www.food.com/recipe/brown-rice-pilaf-36449)

Beverage…
Quick Holiday Nog
Four bananas; 1-1/2 cups skimmed milk or soymilk; 1-1/2 cups plain nonfat yogurt; 1/4 teaspoon rum extract  and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.

You can share your ideas and questions by sending letters to: “Our Earth, Our Environment”, C/O EIT Division, Environmental Protection Agency, Ganges Street, Sophia, GEORGETOWN or email us at eit.epaguyana@gmail.com.