Jenny Kincaid Boone

Jenny Kincaid Boone has been running since she was in eighth grade. She competed in cross country and track at Fort Defiance High School (Fort Defiance, Va.) and at Roanoke College, where she was all-ODAC in cross country for four years. When her knees and legs aren't aching from the wear of years of competition, she hits the 19 to low 20-minute range for a 5K.

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The Christmas parties are festive but by the fourth or fifth invite, you cringe at the thought of becoming uncomfortably stuffed with fried chicken tenders and peanut butter balls. Sure, you plan to run 10 miles the next day, but this season you want some healthy party foods that won’t leave you lethargic or feeling guilty.

One key to control overeating this holiday is to choose foods high in fiber. They make you feel full, and you won’t have much room left over for cookies and brownies, said Mary Clifford, a registered dietitian for Carilion Roanoke Memorial Hospital.

Clifford and nutritionists from Runners’ World magazine offer some runner-friendly suggestions for foods that provide fiber, protein, vitamins, carbohydrates and a little sweetness. You can enjoy a Christmas gathering and still feel good on your next run.

Fruit kabobs: Grab a stick of fruit, such as bananas, strawberries and cantaloupe. Low-fat yogurt also can give a skewer some sweet taste. This snack is high in carbohydrates, protein and vitamins A and C.

Christmas breads: Pumpernickel, whole wheat and other breads that are dark in color contain more fiber and whole grains than lighter breads.

Crab dip: Crab meat is loaded with protein. Scoop it up onto crackers or bread.

Veggie trays: Baby carrots and broccoli are good picks in a party vegetable assortment. Carrots are low fat and have fiber and vitamin A. Broccoli contains vitamins and potassium. The crunchier it is, the more nutrients it contains.

Sweet potatoes: Try these Thanksgiving favorites plain or in a casserole. Toppings, such as nuts, fat-free sour cream or yogurt add some variety.

Cheese and crackers: Pick low-fat cheeses, such as provolone, mozzarella and feta cheese, for calcium and protein.

Pumpkin pie: These slices are high in beta-carotene and fiber, just be cautious with the amount of whipped cream you scoop on top.

Turkey: White turkey meat is a healthier option for this protein packed bird. Avoid deep-frying.

Roast beef: A lean cut of roast beef that is lower in fat is a healthy choice.

Skim milk: Make your hot chocolate skinny. At a coffee shop or party request that hot chocolate be made with skim milk, rather than with whole or 2 percent milk. Skim milk is loaded with protein, calcium, potassium and carbohydrates.

Dark chocolate: This sweet option has antioxidants and a yummy flavor. Runners are allowed up to 200 calories of chocolate a day or 55 M&Ms.

Baked potato chips: These chips have no saturated fat and fewer calories than regular chips.

Nuts: Grab a handful of mineral-rich nuts. They’re often added to trail mix and may be combined with dried fruit.

Shrimp: Shrimp cocktail is a party or appetizer favorite. Shrimp is high in protein and low in saturated fat. Pour on some low-sodium soy sauce for a zesty flavor.

Beans: Cozy up on a cold evening with a bowl of split pea soup. Try several varieties of beans, such as pinto or lentil, for protein, fiber and iron. Soup is just one way to include beans in a holiday treat.

Local races:

Dec. 4: Peaks Christmas Classic 5K and 10K, Bedford, 586-3483 (Bedford YMCA)

Dec. 4: Frosty 5K, Blacksburg, Web site

Dec. 11: Lewis Gale Jingle Bell Run for Arthritis 5K, Roanoke, 776-2820