How to stay healthy over the holidays

Special holiday times like Christmas often present a bit of a challenge in terms of healthy eating.  Here are some tips from the BBC Good Food website:  1.  Eat a good healthy breakfast, 2.  Drink plenty of water, herbal teas and/or diluted juices, 3.  Eat a small healthy snack before going to a party where food and alcohol will be served to curb your hunger, 4.  Choose carefully at buffets and then step away from the table :)! 5.  Limit alcohol consumption, 6.  Eat a healthy breakfast the morning after a party, and 7.  Return to your regular healthy eating habits (no skipping meals to compensate :).

“After a big night out I don’t skip meals, even if I have over-indulged. After all, it’s the balance of your diet that’s important. I apply the 80:20 principle – eating healthily 80% of the time, which allows me the space for delicious treats at weekends and on special occasions. ” Kerry Torrens, BBC Good Food magazine’s nutritional therapist

Spanish Spinach Omelette (adapted from the BBC Good Food website)

Serves 8


1 400 g bag of spinach

3 Tbsp (45 mL) canola or olive oil

1 large onion, thinly sliced

2 large potatoes, peeled and thinly sliced

10 eggs

Salt and pepper to taste


  1. Tip the spinach into a large colander and bring a kettleful of water to the boil. Slowly pour the water over the spinach until wilted, then cool under cold water. Squeeze all the liquid out of the spinach and set aside.
  2. Heat the oven grill to high.  Heat the oil in a non-stick frying pan and gently cook the onion and potato for about 10 mins until the potato is soft. While the onion is cooking, beat the eggs together in a large bowl and season with salt and pepper. Stir the spinach into the potatoes, then pour in the eggs and cook, stirring occasionally, until nearly set, then flash the omelette under the grill to set the top. Ease the omelette on to a plate, then flip over back into the pan. Finish cooking the omelette on the underside and turn out onto a board. Serve cut into wedges.

Nutritional Analysis (per serving):  182 kcal, 12 g fat, 2 g saturated fat, 9 g carbohydrate, 2 g fibre, 10 g protein. Canada Food Guide Servings: 2.2 Vegetables & Fruit, 0.6 Meat & Alternatives.