The holidays are fast approaching, and needless to say, the binging and gorging on various high-fat, high-cholesterol foods has begun.

According to the National Institutes of Health, studies suggest that holiday weight gain may be an important contributor to the rising prevalence of obesity:

· Holiday eating from Thanksgiving through New Year can result in an extra pound or two every year.

· For people who are obese or overweight, the weight gain is more likely to increase up to five pounds.

· Children can gain about 1.2 lbs during the holiday break.

Between tamales, pernil and tostones, it’s easy for Latino families to overindulge. But everything in moderation!

Ten Tips for Holiday Healthy Cooking and Eating

1) Substitute foods/ingredients: replace foods that are high in fats or carbohydrates, with healthier options:

o Replace white rice with brown rice or quinoa – a Peruvian whole grain that provides fiber and helps you feel satisfied faster

o Use fat free milk products, such as half and half for the flan and other desserts

o Instead of preparing traditional dishes like tamales with lard (high in saturated fat and can elevate your cholesterol) use extra virgin olive oil or canola oil

o Add extra vegetables to your dishes – fill your pozole bowl with onion, radish, cabbage and cut down on the hominy. Also, limit the number of tostadas/tortillas .

2) Add Latino super foods: There are a number of great Latino super foods that we already use in our meals. Ingredients like beans, avocado, cactus, chiles and cilantro offer flavor and nutrients, plus they improve your nutrient absorption when paired with other foods. Just be mindful of portion size. Even super foods have calories and fat that can add up.

3) Go easy on the cheese: Cheese and sour creams are a must-have for many Latino dishes but certain cheeses can be high in saturated fat and in sodium. Try part skim mozzarella cheese, its lower in calories and it is a great choice if used in moderate amounts. Use Greek yogurt as a sour cream substitute, which is not only low in calories and fat, it’s also a great source of calcium, vitamin D and protein.

4) Balance the meals: If you overeat at one meal go light on the next or eat something healthy before going to a holiday party, so you don’t over eat foods that may not be as good for you. At family dinners, fill ½ of your plate with vegetables and take a small sample of the other foods. Take the time to enjoy your food and wait a little before going back for seconds.

5) Don’t go crazy with the drinks: This is a tough one. We Latinos love our rompope, coquito and fruit juices. Drinks with a kick and other mixed drinks can easily have over 500 calories and 50 grams of carbohydrates in just one serving and fruit juices are packed with sugar. A nice and refreshing alternative are aguas frescas – they pair well with a variety of foods and will keep you hydrated throughout the night.

6) Host your own party: According to a recent study by the USDA, food prepared outside the home usually contains more saturated fat and sodium, and were more cholesterol dense than food prepared at home. By preparing meals at home for holiday celebrations you have more control over ingredients. And if you attend a potluck, bring a healthy meal or appetizer such as a salad, veggie prattler, fruit or baked chicken. This will ensure that you have some healthy alternatives on hand.

7) Plan to succeed: If you have leftovers and extra holiday treats, take action. Freeze leftovers in single serving containers for quick lunches or dinners. Take the extra treats to work and share them with your co-workers and friends.

8) Maintain your sleep schedule: Just because you have more opportunities to stay up late and party doesn’t mean you should. Research has found that getting the appropriate hours of sleep, helps manage your weight – let’s not forget that during the hectic time of the holiday season.

9) Plan time for exercise: Exercise helps relieve holiday stress and prevent weight gain. And unfortunately, Hispanic adults are 40% less likely to be physically active. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10 or 15 minute brisk walks twice a day. If you plan to do holiday shopping, park as far away from the mall entrance as possible. You’ll be less frustrated and you will burn some extra calories.

10) Be realistic: Don’t worry about being perfect and trying to lose pounds during the holidays. The holidays are a time to enjoy time with your family and of course, delicious food. Simply be mindful of portion sizes and follow some of these easy steps.