Healthy Holiday Eating: How to Not Get Stuck in the Chimney

By Morgan Davis, RD, LDN

It’s the most wonderful time of the year- lights are strung, trees are up, families are gathering, and cheer is in the air. With winter holidays upon us, we can expect our calendars to fill with social events…  and of course the added calories that accompany these get-togethers.  Whether it be a work party, holiday potluck, tradition of baking cookies, or the holiday meal itself, avoiding all of these events is simply not possible.

Just by adding an extra 500 calories a day (amount in 1/8^th of a pecan pie) you can pack on an extra pound per week.  Typical weight gain from Thanksgiving holiday to New Year’s Day ranges from 1 to 10 pounds!  So how can you avoid all of the extra weight but still enjoy all the festivities the season has to offer?  Here are some holiday tricks and tips that might be helpful

You are likely to be invited to holiday get-togethers hosted by friends, family and co-workers.  Most of the dishes brought by people to potlucks consist of foods high in sugar and fat, such as casseroles and cheesecakes.  Even the popular bite-sized hors-d’oeuvres and desserts, such as mini quiches, meatballs, and fudge bites can be 100-200 calorie a piece.  And yes, calories still count when you are standing up!  When you try all of the items the buffet has to offer, you end up consuming a day’s worth of calories in just under an hour! Some ideas to fight the party food overload would be:

• Contribute a lighter dish, such as some of the ones listed below:
  • Roasted vegetable salad
  • Vegetables and dip
  • Winter squash stew
  • Fruit salad
  • Chicken satay
  • Always keep in mind vegetables, fruits or soups. By making these you know you will have a dish chock full of fiber and nutrients!
• When you are face to face with a holiday buffet, start by filling ½ your plate with vegetables and fruits.  Then, fill ¼ of your plate with protein foods such as chicken, beef, and beans.  That only leaves ¼ plate for some of the “treat” foods like sweets and pastries.  Take one instead of all of them and you can still satisfy that sweet tooth.  Decide which dessert looks best and spend your calories on something you truly enjoy!
• Commit to your plate!  Don’t kid yourself by just “nibbling” a few items on the buffet.  You will end up “grazing” on more than you need.  Fill your plate as listed above.  Once you are finished, be social and enjoy the company instead of going back for more.
• Remember to drink lots of water the day of a party.  This will help you feel fuller longer.
• Make time for a workout before the party.  Expending extra energy will reduce the risk of over-doing the calories, and make you feel more alert and energized.

The holidays are surrounded by family traditions.  Some of these may include baking cookies or sweet treats, creative breakfasts, or gifts for the teachers.  Instead of diving head first into the sweets, create a new family tradition that gets the family up and moving:

• Make the holidays unique by creating your own ornaments.  Many people don’t realize it, but you can actually bake ornaments, as you would cookies!  This allows for time in the kitchen, but without consuming all of that extra sugar.  Check out this link to give it a try: http://allrecipes.com/recipe/ornament-dough/
• Pack up the kids and make a day trip to cut down your own Christmas tree.  This can be a great bonding time for the family and a perfect family photo opportunity, not to mention how great a real tree smells!
• Go to a local neighborhood and walk around to look at all of the decorated houses.  This can be an inexpensive and enjoyable activity for the whole family.
• Volunteer at a local community venue, like a coat collection for children, meal delivery service, or a soup kitchen.  This activity not only gets everyone moving, but also brings the holiday spirit to someone in need.

Lastly, it’s inevitable that there will be lots of high-calorie foods, from homemade dressing to Grandma’s famous pecan pie.  The typical Christmas day consumption consists of 6,000 calories or more, tripling daily recommended values. But by substituting certain ingredients you can save a significant amount and still wow your family with flavor!

• Some common substitutions and cooking tips:
  •  Tub margarine instead of butter or shortening
  •  Plain yogurt instead of sour cream, mayonnaise or heavy cream
  • Unsweetened chocolate instead of semi-sweet chips
  • Apple sauce or yogurt in baked goods, and cut out ½ the butter
  • Fruit instead of added sugar
  • Aromatic vegetables (think onions, garlic, bell peppers and celery) instead of added salt and oils
  • Add vegetables like celery and carrots to dressing to make the dish more volumetric and less calorie-dense

Once all the food is prepared and you’ve had that delicious meal, clean up the kitchen and then encourage your family to get out and play some games or go on a walk.  This can help avoid that overconsumption slump that makes you feel so heavy and sluggish. Try not to pick at leftover food and desserts all day but instead freeze leftovers or turn them into new dishes for the next day!

Holidays bring a busier day to day schedule and many different gatherings.  Instead of letting these get the best of you and your waistline, remember to plan ahead for healthy, easy meals and to schedule time for exercise.  Find local community events to attend or plan special outings for the family. You can always swap simple ingredients to save calories. Try your best to make the wisest decisions throughout the holiday season- making smart choices most often will make the treats you do have that much more special!