Your Guide to Remaining Master of Your Health this Holiday Season
By: Morgan Davis, RD, LDN
There are lots of different estimates regarding the amount of weight the average American gains over the holiday season. Some articles report an average 7lb weight gain! The National Institutes of Health (NIH) has a lower estimate of 1lb weight gain over the season (equivalent to an extra 3,500 calories consumed). One pound does not sound like a lot, but NIH also asserts that this 1lb is not lost after the holiday season. That one pound, year after year, will certainly start to add up. So here it is- the quintessential healthy holiday eating guide. Use the following tips to get you through the holiday season while still maintaining status as the master of your body and health.
- 1. Be the life of the party. No one wants to talk to the guy/gal stalking the buffet. Walk around and socialize! It’s ok to grab some food during the party, but for the most part try to stay at least 5 feet from the munchies to avoid constantly grazing. Use holiday parties to catch up with friends and family members- remember it’s easier to talk when your mouth isn’t full!
- 2. Conquer the buffet. If asked to contribute a dish to a get-together, bring something light and healthy to balance out all the calorie- and fat-laden dishes that will surely be plentiful. Bring any variety of fruit or vegetable salad. Bring a hearty soup chock full of veggies, whole grains such as barley, and lean protein like chicken and beans. Or lighten up your favorite appetizer by making some healthy recipe substitutions. Check out the following healthy appetizer recipes:
- http://www.foodnetwork.com/recipes/food-network-kitchens/chicken-satay-with-spicy-peanut-sauce-recipe/index.html
- http://www.foodnetwork.com/recipes/sunny-anderson/apple-pear-and-walnut-salad-recipe/index.html
- http://cookingbettertogether.blogspot.com/2012/04/zesty-blue-cheese-dip.html
- http://www.nytimes.com/2012/10/31/health/roasted-beet-and-winter-squash-salad-with-walnuts.html
- 3. Fuel up properly if the plan is to shop ‘til you drop. The festivities and joy of this holiday season are often made possible by countless hour of shopping. Being on your feet for extended hours and battling the mall crowds requires adequate energy and good nutrition. Don’t forget to plan ahead. Before gearing up for the outlets, fuel up with a nutritious meal. Include a source of lean protein and an energizing whole grain like steel cut oats or quinoa. And if your shopping time will extend past 2 or 3 hours, plan ahead! Don’t wait until you have a veracious hunger and the only thing in sight is the Sbarro at the mall food court. You can pack a healthy snack like almonds and an apple. Or plan your shopping route to include a stop at a restaurant that offers a variety of smart choices- nosh on a meal of lean protein and lots of veggies to regain some energy and gear up for more shopping!
- 4. No skipping out! I’ve heard it before- “I haven’t eaten all day so I can chow down at dinner tonight!” And where does that get you? Hours of feeling ravenous only to severely overeat, followed by hours of feeling overly engorged and unable to get off the couch. Don’t do it! Enjoy a sensible breakfast and light lunch on a day when you know you may get a little over zealous at dinner. When you are presented with a big feast, eat slowly and savor your food to avoid overstuffing yourself. Remember to include volumetric, low calorie vegetables and fruits on your plate to naturally cut back on portions of higher calorie foods. Eat just enough so that you still feel good after your meal and have the energy to go for an evening stroll with the family.
- 5. Stay spirited without overdoing the spirits. Although in moderate consumption, beer and wine have been related to possible health benefits, the calories must be accounted for. Moderate drinking means one drink/day for women and 2 drinks/day for men. 5oz wine, 12oz beer or 1 ½ oz spirits are each considered one serving and contribute an average of 12-14g alcohol with 9 calories per gram alcohol. Carbohydrates and any added mixers also contribute calories to alcoholic beverages. See the following average calorie counts on common beverages:
- 12oz regular beer = 140 calories
- 12oz light beer = 110 calories
- 5oz glass wine = 110 calories
- 4oz Holiday mulled wine (Gluhwein) = 180 calories
- 1 ½ oz 80 proof liquor = 100 calories
- 12 oz ready to drink malt coolers = 220 calories
- ½ cup Egg nog with 1 ½ oz rum = 270 calories
- 6. Prepare for Pam the pastry pusher. Have you worked at an office where your worth was judged by what kind of treats you contributed to the communal break room? Or have you come across the co-worker who seemingly does nothing but make artful creations from butter and sugar and is constantly pressuring you to “just take a piece!” You don’t need to provide an excuse. Simply say “no, thank you” or “I will have some later.” Keep some healthy snacks stashed away in your desk so hunger doesn’t cause you to give in to temptation. Moderation is key, so you can still maintain a balanced diet with a once in a while splurge. However, daily nibbles and giving in to office treats often will add up over time.
- 7. Deceive your eyes. If it’s true that our eyes are bigger than our stomachs, than we must be a little tricky. Using smaller plates and bowls can be an easy method of controlling portions sizes. And since holiday beverages and cocktails can contain as many calories as a meal, your glass choice is also important. A Cornell University study found that using tall narrow glasses as opposed to short wide glasses resulted in less beverage being poured- most people believe the opposite to be true! http://foodpsychology.cornell.edu/research/summary-cues.html
- 8. Plan non-food activities. Baking holiday cookies is fun and the activity has certainly earned its place in holiday traditions. Creating other, more active holiday traditions can be just as fun! Instead of a food-centered project, try some of these ideas:
- Each year, make a different kind of holiday ornament with your kids
- Make your own holiday wreath to hang on the front door
- Festively decorate the house with family and friends
- Volunteer at a local soup kitchen, food delivery service, or animal shelter
- Take a family field trip to a local museum
- Go holiday shopping together
- 9. Don’t forget exercise. Though hectic schedules, traveling, and hosting visitors can get in the way of your normal exercise routine, continue to make time for some form of physical activity. If you have to go on two brisk 15 minute walks instead of your normal 3 mile stroll, so be it. Having visitors in town can also make room for some fun and different forms of exercise. Plan a pick-up game of flag football, soccer, basketball or volleyball. Take a trip to one of the neighborhood parks or hiking trails. Or, plan a night of dancing with your sweetheart!
- 10. Allow yourself some wiggle room. Don’t waste your calories on any old sugary treat. But, if Grandma Betty’s apple pie is too great a treat to pass up, than make room for it! Balance out your day with plenty of healthy choices and allow yourself a sensible portion size of your treat of choice.
Wishing everyone the happiest of holiday seasons! For more tips and info on staying healthy this season, check out the following websites:
http://www.eatright.org/Public/content.aspx?id=11644#.UKUsaIdZVSQ
http://www.medicinenet.com/script/main/art.asp?articlekey=78682
