Holiday Meal Planning Guide

Brought to you by the Registered Dietitians at Giant Eagle^® and Market District^®

The holiday season offers endless opportunities for creative presentation of food. Regardless of your reason to celebrate, you'll likely get involved in discussions on what to eat! Guide your holiday meal planning with these tips:

• If you follow a special diet, take the lead on bringing the food you need. Make the casserole, salad or dessert that fits your health needs and introduce guests to healthier fare in the process.
• Offer a meatless choice at any group meal. A bean casserole or a salad can be a side dish for all but provides a complete meal for the person going meatless. A corn and bean salsa, black bean salad or lentil stew are examples of dishes that suit a wide range of dietary preferences.
• Keep allergies in mind. The big ones are peanuts and tree nuts, shellfish and seafood, milk, eggs, soy, and wheat. If you know your guests, ask if they have allergies. Otherwise, be sure you warn people of potential allergens in dishes. A small card with ingredients listed and placed in front of each dish is helpful.
• Know if there is a need for gluten-free cooking. For guests with celiac disease, you must offer separate, gluten-free sides and main courses. If gluten-free meals are necessary, consult our "Gluten-Free Living" guide, check out our list of gluten-free foods and contact Nutrition@gianteagle.com for help with planning.
• Be prepared with healthy extras for guests who follow special diets. Sugar-free alternatives for those who drink diet beverages or sweeteners, heart-healthy spreads for rolls, low-fat salad dressings, and sodium-free herb seasonings are good ideas. Offer decaffeinated coffee and tea, too.
• Add some low-fat cheeses to your cheese tray along with low-fat sauces. Mark the choices with colored toothpicks, and keep the fruits simple and small. Great party fruits include chunks of pineapple, papaya, melon, and banana. Thread fruits with cheeses on kabobs for the ultimate holiday treat!
• Try some lower fat versions of old favorites like oven "fried" chicken tenders with low-fat sauces rather than wings, a remake of spinach and artichoke dip, or veggie pizzas on whole-grain or pita crusts. Need recipes? Contact Nutrition@gianteagle.com.
• Go to the event prepared to pace your own eating. This can mean carrying a snack to take the edge off of hunger when meals are later than usual. Small, frequent meals are better for your health than grazing!
• Plan your plate to fit your health needs rather than overeating. Remember that using small plates, taking small servings and filling half the plate with fresh fruits or vegetables can help with portion control.
• Look for liquids that hydrate without adding calories. Try water (even sparkling water) with slices of lemon or lime.
• Aim for "bites" rather than whole servings of high-calorie foods like cookies, cakes and other desserts. Or, try reduced-calorie versions of holiday favorites, like this Low-Fat Chocolate Berry Dessert recipe.

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.