Getty: You can have dessert, just don't eat too much of it

For many, the holidays are a time of excess and overeating, but the best option for everyone is moderation, says Juliet Getty, associate professor of hospitality management and nutritionist.

Getty says one of the biggest dangers during the holidays is that we often overindulge in unhealthy foods and then "underindulge" in physical activity.

"It's OK to enjoy your favorites, but don't fill up on them," she says.

If you're attending parties or family get-togethers, Getty suggests never going to the event starving. Eat a good breakfast or lunch and try to fill up on veggies before diving into the turkey and sweet potato pie.

For those preparing the meals for the holidays, recipes can be made healthier without sacrificing flavor. A few small changes or substitutions can make a huge difference.

"For instance, you can take the skin off of the turkey to reduce fat," Getty says. "Or use chicken broth instead of some of the butter for fixings like mashed potatoes."

For baking, she says, using evaporated skim milk instead of whole milk trims the fat without sacrificing the flavor. When cooking, it's best to use olive, peanut or canola oils and to stay away from solid shortening or soybean oils.

But there are a few items that may need to be removed from the holiday menu. Surprisingly, among the highest-calorie items are the dinner rolls.

"One small dinner roll contains 200 calories, and that's without the butter," Getty says.

Other overlooked high-calorie items are soft drinks or cider.

"It's best to drink water when you can," Getty says. "Sugar-sweetened drinks can eat up a large portion of the calories of a meal."

However, the good news is that many holiday favorites are actually good for you.

"Sweet potatoes and pumpkin are high in betacarotene, which protects against cancer," Getty says. "They're high in fiber and considered 'power foods' — foods high in nutritive value that protect against cancer and heart disease."

The same is true of fresh cranberries — not canned. Broccoli, peas, carrots and celery are all highly nutritious items for holiday eating, she says.

Getty believes the biggest health concerns and the most overlooked are safety in the preparation and care of food.

"Food poisoning is a real consequence of leaving food out for too long," she says. "Food shouldn't be left out for more than two hours. After that you should wrap it up and put it in the fridge."

Her overall message is to eat in moderation and work off the food you eat.

"Nothing too strenuous," she says. "Just do the dishes or go for a walk or even play a little football before watching it on TV."

BY RUFUS COLEMAN rcoleman@unt.edu

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• Faculty concerns heard at senate meeting
• UNT deans Davis and Turner stepping down; search under way for replacements
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