Healthy Holiday Eating!Libby Showalter, MS, LD, RD, shares some of her favorite suggestions to maintain a healthy weight and lifestyle during the holidays. Libby is a Registered Dietitian for the YMCA of Greater Cleveland and THRIVE!. She is also a personal consultant to individuals of all ages and families on diet and nutrition.
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Holidays are a special time to celebrate with friends and family. Favorite foods are part of this celebration, but remember to focus on balance and not overindulge.
It is important to not make holiday foods off limits, because this can backfire and increase temptation for the “forbidden” foods. I tell my clients that there are no “bad” foods, and partaking in your favorite holiday treats is possible. |
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Having a few treats during the holidays should not derail your goals for a healthy weight, as long as you focus on balance and making healthier food substitutions when possible. Remember that these holidays are only a handful of holidays and should not extend from the end of November to January 1st!
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Here are a few tips to help keep on track.
1. Choose your drinks wisely. Alcoholic drinks can have a lot of calories. Just one cup of eggnog can have up to 400 calories and 19 grams of fat! If it is one of your favorite holiday treats, you can still partake by cutting back on calories elsewhere. Make sure to drink it slowly and savor the rich creaminess. If the eggnog is not a priority, consider lower calorie options like light beer, wine spritzers, dry white or red wine, or even rum with diet coke. Drink plenty of water before and during your event to keep you hydrated and reduce intake of higher calorie beverages. |
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Same amount of food on both plates, but on the smaller one the amount of food looks bigger!
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2. Have a healthy pre-party snack. Before going to a holiday event, have a healthy snack so that you don’t arrive ravenous and risk overeating. I like to have a small serving of nuts because they have a great combination of protein, fiber, and good fat to keep you fuller longer.
3. Use a smaller plate. People who use small plates tend to consume fewer calories. Fill up your plate with more vegetables to reduce the amount of less healthy treats |
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4. Try to move every day. Exercise can offset some of the extra calories from holiday eating. Include the entire family, if possible. Sledding, skating, or even a walk to see the neighborhood Christmas lights are fun ways to stay active. 5. Don’t skip meals. Sometimes people skip meals to save calories. When you are famished, you are more likely to overeat, so try to stick to your typical eating schedule, even if you are only eating a lighter meal. |
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6. Contribute a healthy dish. Bring your favorite healthy dish to the holiday event. This will ensure that there is at least one healthy option available. Bring a salad or raw vegetables with a light dip. 7. Savor your holiday treats. You deserve to enjoy them. Eat slowly and enjoy the taste and texture. It can take up to 20 minutes for your stomach to signal your brain that you are full. |
