Healthy Holiday Eating

The December holidays are not like other holidays where there is only one day of feasting. In fact, it's more like a month of being surrounded by chocolate, desserts, alcohol, and other tasty temptations. 3,500 calories from food or drink will create one extra pound. Many of us will gain anywhere from three to seven pounds during this festive season. Most of the extra calories we will consume come from nibbling – the cookies your colleague takes into the office, the second glass of wine at the cocktail party, or the chocolate Santa or Menorah your child brings home from school. Despite our best efforts, healthy eating and exercising becomes a real challenge and a lower priority, particularly when we are surrounded by family and social events. Here are a few words of advice to help you win the war against holiday weight gain:

The holidays are not a time to lose weight or to diet. Consider it an accomplishment if your weight does not change. On the other hand, be careful not to "let yourself go" with the attitude that you'll just lose the extra weight in January. It's easier to avoid gaining weight than losing it, so be realistic. Follow the 80/20 rule: if you eat as well as you possibly can 80% of the time (that means natural, whole foods), you can afford to indulge the other 20% of the time!

Enjoy the season with physical activities. Think of ways to enjoy the season that aren't food-related – go bowling, skiing, and of course, shopping! When you are at a party, step away from the buffet and onto the dance floor. Finding time for a full workout is challenging during the holidays, so sneak in a few minutes of physical activity every chance you get.

Be prepared. Whatever you do, don't go to a party or dinner on an empty stomach. Hunger can sabotage even the strongest willpower. Eat a small high-fiber or protein-rich snack before heading out the door.

Move your socializing away from food to help reduce unconscious nibbling. Make just one trip to the buffet and be selective! "Taste" only the foods you really want to eat and be a picky eater. Fill up on raw vegetables with just a dab of dip, boiled shrimp or scallops with cocktail sauce or lemon, and fresh fruit. Go easy on fried appetizers and cheese cubes. Better yet, bring a healthy dish or fruit platter to the party.

If you are attending a sit-down dinner party, try and make your first helping a small one. That way, if you're expected to take seconds the total amount will be about the same as a normal-size portion. If it's a family function, plan ahead. How will you respond when Aunt Millie pressures you to fill your plate one more time? On the day of the family dinner or social function, eat lower-calorie meals and snacks throughout the day to enjoy celebration foods without guilt.

Eat slowly. It takes 20 minutes for the brain to realize that you're no longer hungry. Hold off on seconds for at least twenty minutes. Use the time to do something unrelated to food.

Take it to go. If you're the host or hostess, pack up the dessert leftovers in "doggie bags" for your guests to take home. If you get the leftovers out of the house, you won't eat them later on. But try and be kind to your work colleagues - although nobody likes to throw away leftovers, pawning them off on your work colleagues won't help them.

If you booze it you won't lose it. You've heard the phrase "beer belly". Alcohol can be fattening. Whether it's a shot, a glass of wine, or a pitcher of beer, drinking up those calories adds up to extra weight pretty quickly. If you choose to imbibe, use soda instead of tonic (less sugar) or have a wine-spritzer instead of a full glass of wine. Keep in mind that a 12 oz. serving of beer has 150 calories, a 12 oz. lite beer cashes in at 110 calories, 5 oz. of wine provides 90 calories, and 1 ½ oz. serving of equals 97 calories. If you mix in 6 oz. of a carbonated drink, add another 75 calories (for a total of 172 calories). There's a reason why wine and cheese are served together. Alcohol is a carbohydrate, and carbs consumed alone stimulate the appetite. Before you know it, your friends won't be able to peel you away from the buffet table. Alcohol loosens up your determination and may cause you to binge on foods you might have not touched sober.

Don't be caught off guard. If you prepare a solid plan, you won't be caught off-guard. Write down your plan as that way you'll be more likely to stick to it. Since most of us have a selective memory when it comes to what or how much we eat, keeping a food journal – even during the holidays – is one of the most effective methods of managing weight. It keeps you accountable.

Savor the flavor. It isn't necessary to replace traditional holiday foods with items you wouldn't usually eat. Enjoy your favorite foods by adapting recipes to incorporate healthier and organic ingredients. Here are a few tips for revamping your recipes.

• Use 25% less fat and sugar than the recipe calls for. When baking, substitute some (or all) of the butter or oil with unsweetened applesauce using equal volumes.


• Use 1% milk, soy beverage or almond milk, or silken tofu instead of cream in cream-based soups, sauces, gravies and desserts.


• Sneak extra fiber into baked goods. Add ground flax to cookies, cakes and muffins, and hide inulin almost anywhere (mashed potatoes, punch, sauces...).


• Add only half the extras the recipe calls for, like chocolate chips, candy pieces or coconut.


• Use low-fat mayonnaise and sour cream for dips, dressings and spreads.


• Add flavor with minced vegetables like onion, roasted garlic and herbs instead of oil.


• Lightly toast nuts and spices to enhance flavor. Chop finely and distribute evenly.


• Keep tempting foods in a place where they are not in plain sight. Remember, “out of sight, out of mouth.”


• Replace white rice with brown basmati rice or wild rice. Better yet, use quinoa, millet or buckwheat as your main grain instead.

If you are hosting a meal:

• Serve healthy dips like hummous, tzatziki, and red pepper purée with vegetables, pita wedges and whole-grain crackers as appetizers.


• Make fruit-kebobs with pineapple chunks, melon balls, and ripe strawberries.


• Arrange colorful vegetables on a platter with a tangy yogurt dip.


• Place bowls of high-fiber homemade snack mix on tables for guests to snack on. Include raw nuts, seeds, dried fruit, and granola.


• Create a cheese board with some low-fat cheeses, fruit, and an assortment of whole-grain crackers.

Remember to be aware of how much you’re nibbling while preparing dinner. Healthy holiday eating need not be stressful. Happy holidays from us to you.

For healthy holiday recipes, click here.