Enjoy the holidays, but watch those calories

Ralph Waldo Emerson once said, "The first wealth is health." And the first way to achieve health is through a healthy diet.

The holidays are here, and this means fun times, family, friends, and feasts! Studies shows the average American consumes upward of 4,500 calories and 250 grams of fat during a holiday feast - that's more calories than you burn in a marathon!

So, if you want to still enjoy holidays but not pack on those calories and fat, making some healthy choices this season may help you kick off a healthier new year.

Here are my top substitutions by category.

Appetizers/snacking

Substitute:

One cup of green seedless grapes for a half cup of ice cream (save 40 calories and 7g fat)

Baked corn chips with salsa for 5 snack size chocolates (save 70 calories and 13g fat)

Celery/carrot stick with yogurt dip/non-fat sour cream for full-fat sour cream (save 40 calories/ounce)

Mini bag of 98% fat-free popcorn for 4 cheese and crackers (save 80 calories and 10g fat)

Diced apples on a stick for salted peanuts (save 120 calories and 14g fat)

Cup of natural almonds for 4 cups buttered popcorn (save 150 calories)

Cup of frozen yogurt for cup of ice cream (save 50 calories)

Dinner

Substitute:

White meat lean turkey/chicken (no skin; about 3 ounces) for dark meat chicken/turkey leg with skin (save 100 calories)

Grilled/roasted sweet potatoes for candied yams (save 200 calories/cup)

Mashed cauliflower for mashed potatoes (save 5g fat/cup)

Steamed fresh green beans for green bean casserole (save about 80 calories/cup)

Fat-free gravy for regular gravy (save 60 calories and 5g fat/half-cup)

Cranberry sauce made with sugar substitute for sauce made with sugar/corn syrup (save about 75 calories/third of a cup)

Desserts

Substitute

Low fat ice cream on fruits for a slice of pumpkin/apple pie (save about 150 calories/cup)

Banana pudding made with 2 percent milk for a slice of pecan pie (save about 300 calories)

Drinks

Substitute:

Glass of red/white wine or apple cider for eggnog (save about 200 calories)

Glass of white wine/champagne for beer or cocktail (save about 100 calories)

General heart healthy tips

Use smaller plates - you will eat less.

Have a snack before the big meal so you don't go in starving and overeat!

Avoid binging on food, alcohol, or watching movies/TV. Break up the sessions with healthy activities.

Skip the second-helpings right away - rather, save the second-round for another meal later on.

If travel makes your usual workout difficult, compact workouts like the "7-minute Workout" by Wahoo (free app) and do it in the morning if you can. Alternatively, go for a brisk, 30-minute walk outside after the meal, grab a soccer ball/football and have a family/friends game outside, or put on the tunes and dance inside to burn some calories while having fun.

Bear in mind that walking burns about 5 calories per minute, bicycling about 7 calories/minute, jogging/running about 10 calories/minute.

Hide the salt shaker - too much sodium raises the blood pressure.

Chew-chew-chew! The more you chew your food, the more satisfied you are and the less you eat.

Stay well hydrated with water; drink 10 8-ounce glasses a day, and for every alcoholic drink, have a glass of water.

Avoid bright lights indoors - research shows dimming lights results in fewer calories consumed.

Sleep for at least 7-9 hours a day over the holidays; less sleep often leads to unhealthier late night snacks and higher blood pressure.

Relax and take some time off for yourself.

In summary, the holidays are meant for fun and food, family and friends to mingle together. With a little substitution with healthier foods and beverages, you can still enjoy the parties and meals without the massive calorie burden to work off in the new year.

Cheers to your healthy holidays!

John P. Higgins M.D., M.B.A., is professor of medicine, The McGovern Medical School at UTHealth. He also works as a sports cardiologist for Rice University Athletics and the Houston Rockets. Reach him at John.P.Higgins@uth.tmc.edu.