From turkey and stuffing at Thanksgiving to candy canes and cookies at Christmas, food is an integral part of our holidays and family traditions. As an unfortunate result of that, many people gain a little (or a lot of) weight between November and January. What’s to blame? Perhaps it’s all the sweet temptations available during the holiday season, or maybe it’s the increased emotional eating—whether from holiday stressors or holiday happiness. There is also the colder weather outside the door that may hamper your exercise routine… Regardless of the reasons, it is not necessary to avoid holiday festivities in an attempt to maintain your weight. Consider these quick tips for fully enjoying the holiday season without packing on the pounds:• Be physically active EVERY DAY. Physical activity can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.
• Make a “holiday eating plan.” Think about where you will be, who you will be with, what foods will be available, then decide what foods are really special to you (i.e. you really want to eat them), versus those that you could do without.
• Eat a light snack before going to holiday parties. You are more likely to overeat if you’re famished, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods. Once you arrive, fill up on lower-calorie, nutrient-dense foods: vegetables, fruit, popcorn, lean meats and whole grains.
• Avoid “recreational eating.” At parties and holiday dinners, we tend to eat (or keep eating) beyond our body’s physical hunger simply because food is there. Eat slowly and enjoy your choices. When you’re done, pop a mint or stick of gum, get a tall glass of water to sip on, or position yourself away from the buffet table.
• Reduce the fat and calories in holiday recipes. Try using applesauce/baby fruit purees in place of some of the oil in holiday treats; use egg whites in place of whole eggs; try 2% cheese for whole-milk cheese; and try plain nonfat yogurt or sour cream in place of regular sour cream.
• Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks can contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. Select light wines and beers and limit your intake to 1 or 2 alcoholic drinks per occasion. Also watch out for calories in soda, fruit punch, and eggnog. It’s possible to drink your entire day’s worth of calories without too much effort!
• Keep an eye on your kids.Although children should enjoy the festive foods of the season just like adults, it’s important not to let kids eat whatever they want. Be sure they are still getting adequate fruits, vegetables, lean proteins, dairy, whole grains, and other nutritious staples every day.
• Maintain perspective. Overeating one day won’t make or break your eating plan. It takes extended periods of overeating to gain weight. If you overindulge at a holiday meal, put it behind you. Return to your usual eating and activity plan the next day without the guilt.
• Enjoy good friends and family. While food can be a big part of the season, it doesn’t have to be the focus. Holidays are a time to share laughter and cheer, celebrate, and give thanks. Focus more on these other holiday pleasures. The important thing to remember is overall balance and moderation!
Tasty, Healthy Holiday Sides
Green Bean Salad
1 pound fresh green beans, trimmed
1 small carrot, julienned (about 1/2 cup)
1 medium red or green bell pepper,
julienned (about 1 cup)
1 small red onion, thinly sliced
(about 1/2 cup)
¼ cup nonfat Italian, or light
vinaigrette salad dressing
½ teaspoon freshly ground
black pepper
Bring a medium saucepan of water to a boil over high heat. Add green beans to pan and cook for 4 minutes. Add carrot to pan; cook until vegetables are crisp-tender, about 1 minute. Drain green beans and carrot in a colander. Rinse under cold running water until cool (if desired). Using paper towels, pat dry. In a serving bowl, combine bell pepper, onion, salad dressing, and black pepper. Mix well. Add green beans and carrot; toss gently to combine vegetables with dressing. Serve immediately.
Cranberry-Grape Salad
1 bag cranberries
boiling water
sugar or Splenda
3-4 small apples, cut in small pieces
1 small bunch seedless grapes, halved
1/4 cup pecans, finely ground
Prepare cranberry sauce, with sugar (or Splenda) and boiling water, according to directions on the bag. Once prepared, add apples and grapes. Serve on a leaf of lettuce with pecans sprinkled on top.
Comments (0)
Write comment
