| Heart Healthy Holiday Survival Guide Season’s greetings! As we dash about in the hustle and bustle of the holiday season it’s often difficult to balance the calories we consume with the calories we expend. Get a jump start on entering the New Year healthy and happy by making small mindful choices that will keep your calories coming in and going out in harmony.  Snack smart
In a season of cookie swaps and overflowing candy jars, holiday treats are often loaded with more than good intentions. Keep a range of healthy snacks within reach. Pack fruit or whole grain cereal so you’ll have something healthy to nibble at the office or in your car. Have a light snack before you head to a holiday event, and keep a bowl of fruit visible at home so everyone can grab a healthy, portable snack as they dash about. Healthy snacks that have 100 calories or less include: 1 large orange; 1 medium apple; 1 small banana; 1 cup whole strawberries; ¼ cup raisins; 10 unsalted almonds; 3 cups air-popped popcorn; 1 cup fat-free milk; and ½ cup orange juice. Explore a printable chart of snack ideas (PDF).  Size up buffets
During this season of all-you-can-eat buffets, it's easy to "eat with your eyes" and misjudge what equals an appropriate portion. Avoid piling on unwanted pounds from piling up your plate. A serving of grains, such as cooked rice or pasta, is about the size of half a baseball (1/2 cup); a serving size of cheese is approximately the size of 4 dice (1.5 oz), and a serving size of meat is about the size of a deck of cards (3 oz). Buff up on the portion distortion quiz before sidling up to holiday buffet tables and print out the NHLBI serving size card (PDF) for a handy reference. Reach for the smallest plate available when going through a buffet line and choose mindfully. Heart healthy substitutions When dining out or preparing food at home, try these substitutions: - Instead of sour cream; try plain, fat free or low-fat yogurt or sour cream
- Instead of 1 whole egg; try ¼ cup egg substitute or 2 egg whites
- Instead of oil for baking; try an equal amount of applesauce or prune puree
- Instead of 1 cup of butter; try 1 cup tub margarine or 2/3 cup vegetable oil
- For meats and poultry; choose a lean cut of meat and remove any visible fat
- In salads and sandwiches, use fat free or low-fat dressing, yogurt, or mayonnaise, instead of regular versions.
Learn more substitution tips. Exercise good judgment - If your errands during the holiday season include visiting a shopping mall, avoid the headache of trying to find a close-in parking space and choose a space on the periphery. You’ll most likely be spared some aggravation and the walking will burn a few extra calories as a bonus. Take a brisk walk around the mall for some extra exercise before you start your shopping.
- Instead of viewing holiday lights from inside a car, start a new holiday tradition such as walking around a neighborhood to view displays.
- Keep some physical activity videos on hand for when the weather is too miserable to head outside.
Explore more tips for getting active.  Gift ideas Show your friends and family how much you care by selecting gifts that encourage healthy, active lifestyles. Consider fitness equipment such as a pedometer, fit ball, yoga mat, jump rope, or exercise video; cooking ingredients such as fresh or dried spices and herbs; or kitchen gadgets such as a food thermometer, citrus zester, or set of measuring cups. The NHLBI online catalog features many popular items, including a range of books and posters, the 2010 Keep the Beat Calendar, and the red dress tack pin. Materials may be downloaded for free and/or may be purchased for a nominal amount. | 