Healthy Holidays
Be mindful of the season’s culinary temptations
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It’s officially the time of year when sweet treats are everywhere you look.
A co-worker brings pumpkin bread into the office. Your kids have mounds of candy from trick-or-treating. Caramel apples serve as souvenirs from last weekend’s visit to the orchard.
And with Thanksgiving, Christmas and Hanukkah right around the corner, tempting treats aren’t going away anytime soon.
You don’t need to avoid the dessert table or Aunt Linda’s famous casserole this holiday season. Use these tips for sensible snacking that will leave you satisfied, not stuffed.
Don’t deprive yourself
“I think that putting yourself on a strict diet during the holidays is crazy,” says Sarah Muntel, a registered dietitian with IU Health Bariatrics. “You have to give in a little bit, but with moderation.”
That’s the key word, says Muntel and Jenni Purcell, MS, RD, CD, president-elect of the Indiana Dietetic Association. Moderation is important, as is portion size.
“Selecting small portions allows you to control your calorie intake, yet sample the different tastes of each item offered,” Purcell says.
If you’re a host, consider a tasting party that offers appetizers, desserts and beverages in small portions, Purcell suggests.
Fill your plate the right way
At almost every party, there’s going to be a vegetable tray, fruit tray, and cheese and crackers.
These are your best bets, Purcell says.
“Fill half of your plate with brightly colored fruits and vegetables,” she says. “Choose a few cubes of cheese from the cheese platter with whole-grain crackers.”
Round out your plate with lean protein, like shrimp, sliced turkey or roast beef.
There most likely will also be a bowl of mixed nuts, which can be a good choice if eaten in moderation.
“Nuts are nutritious and full of good fats, but the calories add up so quickly,” Muntel says. Keep in mind that a serving, which is about the size of your palm, contains roughly 200 calories.
The good news about party foods is that many are nutrient-rich. Cranberries are high in vitamin C and antioxidants; sweet potatoes have vitamin A and beta-carotene; cheese provides protein and calcium; and nuts offer protein and fiber in addition to mono-unsaturated fat.
Be mindful of your cocktail
The food spread isn’t the only place to be aware of high-calorie goodies.
It’s a good idea to approach your alcohol choices with the same mindset.
“Alcohol is full of empty calories and also can trigger overeating,” Purcell says. “If you are going to have a drink, be informed of the calorie content in your drink.”
Your best bet will most likely be a small glass of wine, which can contain between 80 and 120 calories, Muntel says.
But just like food, portion size makes a difference. If your glass is larger –– and if the wine pourer is particularly generous –– your calorie intake will be higher, Purcell says.
Another smart choice is light beer, which contains about 100 calories per 12-ounce serving.
Both Purcell and Muntel suggest combining hard liquor with a calorie-free mixer, like diet soda or diet tonic water.
Keep in mind that “beach” drinks like piña coladas and margaritas can be especially high in calories.
To slow down your alcohol consumption, consider drinking water between each glass.
Avoid dessert deprivation
The holidays are practically synonymous with desserts. Though many can be full of calories, there are smarter choices among them, namely pumpkin pie.
Not only does it contain antioxidants and vitamins, it doesn’t have a top crust, which contains extra fat.
You might also consider cutting the dessert in half for a smaller indulgence. A great choice is angel food cake with berries on top, Muntel says, or a bowl of fruit, Purcell suggests.
Choose healthy ingredients
When baking, try swapping typical ingredients with healthier choices. Muntel likes using applesauce instead of oil, or Splenda instead of sugar.
Try to use herbs and low-fat products for seasoning and flavor when you can. Incorporating whole-wheat ingredients can increase your intake of fiber, which helps you feel fuller, Purcell says.
Fill up before you go
Going to a party or dinner ravenously hungry can often lead to an overeating disaster.
Before you leave, consider a small protein-packed snack to help you fill up –– and stay full longer.
“Some of my favorite pre-party snacks include yogurt topped with granola, sliced apple with cheese or a peanut butter sandwich with a glass of milk,” Purcell says.
Muntel suggests a piece of string cheese or vegetables and dip.
“Don’t go ravenously hungry, or you’ll eat the whole buffet table,” she says.
Stay active
The holiday season is filled with memories and emotions –– sometimes good, sometimes bad.
Though it’s easy to turn to food for comfort or to ease stress and anxiety, it’s better to try a different activity altogether.
“Talk to a friend or take a walk around the block to give your mood a boost and keep your mind off of eating,” Purcell says.
Taking a walk also can help you sneak in some exercise, which easily loses priority in the busy holiday season. Remember that physical activity can help relieve stress and regulate appetite, not to mention burn calories.
Activity doesn’t have to happen only in the gym. Going shopping? Park the farthest from the door, walk a couple laps around the mall and take the stairs instead of the elevator.
Or gather the family and take a walk around the neighborhood to look at all the festive decorations.
