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Encore Episode: Handle Your Holiday Eating by Swapping out Foods

Encore Episode: Handle Your Holiday Eating by Swapping out Foods
Holiday meals are on the horizon. Don’t toss nutrition out the window or put your meal plan on hold for two months. You can navigate these holiday events smartly while still enjoying the indulgences of the season.

Parties & Events

  • Drink plenty of water before you go. 
  • Have some hummus and veggies or a light meal at home so you don’t show up starving.
  • Get a little healthy fat in you before you go so your body is satisfied. 
  • Bring a dish to the potluck that fills your nutrition needs.
  • Don’t go straight to the bar and stay hydrated as you drink.
  • Wine and beer have fewer calories than fancy cocktails.
  • Lay off the creamy, battered and fried foods. 
  • Stick to grilled or fresh foods.
Eats for Your Own Gathering

  • Shrimp cocktail
  • Guacamole
  • Hummus
  • Salsa
  • Crudité platter
  • Chicken kebabs with peanut sauce
  • Roasted squash
  • Fresh fruit
  • Dark chocolate
  • Controlled portion sizes
Food Substitutes

  • Sugar: Use honey, dates, fruit puree, dried fruit, carrot or beet puree.
  • Stuffing: Cut the bread in half and use whole grain bakery bread. Substitute wild rice or potatoes for the bread if you’re going gluten-free. Add fruit or vegetables. Use herbs to increase flavor. Bake it in egg and soup stock
  • Butter: Save it for bread and not for cooking. Use other oils for cooking. Nut butters and yogurt are great for spreads.
  • Dessert: Cored, baked apples with nuts, dried fruit and spices are compact and convenient. Use quality ice cream, yogurt or sorbet in small portions if your guests demand a cold treat.
Listen as Chef Abbie Gellman joins Dr. Pamela Peeke to share how to handle your holiday eating with food swaps.


Smarty Pants Vitamins
Featured Speaker:
Abbie Gellman, MS, RD
Abbie GellmanAbbie Gellman, MS, RD, is a professionally-trained chef and Registered Dietitian. Abbie has over 10 years of hospitality and food and beverage consulting experience and nearly 10 years of nutrition-related experience.

She received a Master of Science degree in Nutrition from Teachers College, Columbia University and completed a dietetic internship at New York – Presbyterian Hospital in NYC. Abbie holds a Bachelor of Science degree from Cornell University's School of Hotel Administration and earned her Culinary Degree from Peter Kump's New York Cooking School (now known as ICE).

In addition to working with a wide variety of food service operators, Abbie also counsels and educates patients and groups in a private practice setting and cooks privately for individual clients.