By Rachel Haselhorst, MS, RD, CD
Clinical Dietitian
Before you know it, the holiday season will be upon us, bringing festive parties, time with family and loved ones— and for most of us— a lot of delicious food.
Even for the most disciplined healthy eater, this can be a challenging time. Perhaps it’s the cold weather that makes the smell of warm, freshly baked cookies even more enticing. Or maybe it’s the holiday stress that only sugar seems to cure. Whatever the reason, it’s no surprise that people often gain weight throughout the holidays. However, with just a little extra attention, we can give our guilt a vacation this holiday season without falling too far off track. Here are a few tips:
Have a game plan for the holiday season
We know the holidays are coming, which most likely includes several special meals with family and friends. This gives us some time to plan ahead. Try to maintain your weight during these pre-holiday weeks by keeping a food diary or adding in more physical activity. Work a little harder to create healthy, balanced meals and snacks. Follow the 2010 Dietary Guidelines for Americans by consuming more healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy products, and seafood. Consume less sodium, saturated and trans fats, added sugars and refined grains.
Come prepared to those oh-so-delicious meals
During the days before your special occasion, eat as regularly as possible. Do not skip meals in preparation for the big feast planned, as this often backfires and leads to over-eating. Prepare a healthy dish to contribute, that way you know there’ll be a healthy option available. You can also eat less by using smaller, appetizer-sized plates. It’s ok to eat tiny bites of everything offered so you don’t feel deprived. On days you plan to splurge on food items, choose only sugar-free and calorie-free beverages (eat your calories, don’t drink them!). Drink plenty of water, eat plenty of fruits and vegetables, and don’t forget to wait 20 minutes after eating before you go back for seconds.
Be mindful of what you snack on
There are consequences to snacking and nibbling throughout the day. The table below shows how many unintentional calories and fat grams can be consumed by nibbling before and after meals. Be aware of what and how much you’re eating.
| Regular soda | 150 calories | 0g fat |
| 23 almonds | 165 calories | 14g fat |
| Handful of chips (1 oz) | 155 calories | 10g fat |
| Handful of Chex Mix | 140 calories | 4.5g fat |
| 12 oz. beer | 150 calories | 0g fat |
| TOTAL | 760 calories | 28.5g fat |
Incorporate healthy recipe substitutions
There are several ways to lighten your favorite holiday recipes. By making a few healthy substitutions, you can significantly cut calories and fat from your diet. This can help you avoid those extra holiday pounds.
| If a recipe calls for this: | Try this: |
| Beef | 92% or leaner ground beef/ 92% or leaner ground turkey |
| Cheese/cream cheese/sour cream | Low-fat or non-fat |
| Milk | Skim or 1% |
| Egg | 2 large egg whites, ¼ cup egg whites/substitute |
| Mayonnaise or salad dressing | Light or non-fat |
| Oil (in baking) | Use equal amount of applesauce |
| Salt | Garlic, onion or lemon seasonings |
| Sour cream | Low-fat, non-fat or fat-free plain Greek yogurt |
| Sugar | Artificial sweetener, 1 tsp. mashed banana per tablespoon sugar being replaced |
| Sweetened condensed whole milk | Low-fat or non-fat sweetened condensed milk |
| Buttermilk | 2% buttermilk or 15 tbsp. skim milk + 2 tbsp. lemon juice |
| Traditional pie crust | Graham cracker crust |
| Whipping cream | Fat-free whipped topping |
Planning ahead, adding more physical activity and incorporating healthy recipes into your holiday traditions will help you avoid those sneaky extra pounds. That being said, the holiday season is meant to be enjoyed—so don’t stress yourself out if you partake in some of your favorite holiday dishes. It’s all about balance and not allowing yourself to get too far off-track. Have a happy and healthy holiday season!
Resources: Eatright.org, Nutrition411.com, www.myeatsmartmovemore.com, SodexoUSA.com