Healthy Eating Over the Holidays

Updated: Nov 28, 2019

by Heather McIver, Registered Dietitian

December can be a busy month full of festivities and food! Here are some tips and tricks to have your healthiest holiday yet.

1. Don’t skip the vegetables! Try to include vegetables with each meal to help fill you up and keep your digestive tract happy with some of your new-found eating habits. If you haven’t tried roasting vegetables yet, they are a must! Check

out the recipe below.

2. Slow down. Tuning into your meals can be difficult when you are at potlucks, parties, and buffets. Try to remember to slow down and savour every bite. This can help you hear your stomach send out those signals that you are full!

3. Try not to skip meals. Many people will skip breakfast or lunch if they plan to splurge at supper. Try to have healthy,

balanced meals before those parties so you don’t end up over-hungry and over-indulge.

4. Drink up. Water that is! Busy days can leave people forgetting to hang onto that water bottle. Did you know that your brain can confuse hunger with thirst? Staying hydrated will help you feel great and avoid heading for the snack cupboard when you are not actually hungry.

5. Watch the liquid calories. Your favourite holiday lattes and cocktails can be jam packed with extra calories and leave you feeling heavy and dry (see tip #4!).

Try swapping out some of your high calorie mixes and drinks with their lower calorie friends- using herbs, berries, and carbonated waters can still add a real punch of flavour. See recipe below for a

yummy hot drink.

Want more tips for healthy eating? Come see Heather at our Reactive Health location in Charlottetown!

☎️ (902) 370-3146


📍78 Euston St, Charlottetown

Skinny Peppermint Mocha


  • 2/3 cup black coffee brewed, medium roast or coffee of choice

  • 2/3 cup unsweetened almond milk

  • 1 tbsp unsweetened cocoa powder

  • 1 packet stevia or sweetener of choice

  • 1/8 tsp peppermint extract


1. Brew coffee, I used leftover coffee that I

stored overnight in the refrigerator and

warmed in the microwave.

2. In a small pot, combine milk, cocoa,

stevia and peppermint extract.

3. Bring to medium heat for 2-3 minutes

until cocoa powder dissolves and liquid

becomes bubbly.

4. Pour into a large coffee cup with the

coffee then use a handheld foamer to

blend until it becomes frothy and foamy.

Add additional toppings as desired and




Maple Balsamic Roasted Vegetables


  • 1 1/2 pounds whole thin rainbow carrots

  • 1 1/2 pounds sweet potatoes peeled chopped into 1 inch cubes

  • 2 small red onions cut into thick chunks

  • 1/2 pound rutabagas peeled and diced

  • 1 1/2 pounds parsnips peeled and sliced thinly

  • 1/3 cup olive oil

  • 2 tsp sea salt

  • 2 tsp black pepper

  • 1 tsp fresh chopped rosemary

  • 1 1/2 tbsp dry herb de provence

  • 1 cup maple syrup

  • 1/4 cup balsamic vinegar


1. Preheat the oven to 350 degrees F.

2. In a large bowl combine all of the vegetables. Add the oil, salt, pepper,

herbs and rosemary and toss to coat well.

3. Place the vegetables on a large roasting pan or two baking sheets, making

sure they are all level and not on top of one another.

4. Place in the oven and cook for about 45 minutes, checking that the point

of a sharp knife spears the vegetables easily.

5. When the vegetables are cooking in the oven, place the maple syrup and

balsamic vinegar in a pan and bring to a boil.

6. Reduce the heat and simmer slowly until it has reduced by about half and

is nice and thick.

7. Once the vegetables are ready, lightly drizzle some of the syrup over

them and return to the oven for 5 more minutes.

8. Serve warm or store in the refrigerator until ready to use.


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