Eating healthy during the holiday season

Thanksgiving is next week!

The Christmas season is rapidly approaching. As we gather with family and friends we often celebrate with food…

Lots of food!

The opportunity to over indulge is almost irresistible during holiday festivities. Many folks will gain five to ten pounds during Thanksgiving and Christmas. These pounds are often very hard to lose when the new year arrives.

 

What can we do to avoid gaining weight during the holidays?

First, let’s review some recommendations for a healthy diet:

• Eat five or more servings a day of fruits and vegetables prepared in a healthy way (not fried or doused with unhealthy additives such as butter or rich sauces). Limit added sodium as well.
• Select lean sources of protein (fish, chicken, nuts, beans, low-fat dairy).
• Eat whole grains.
• Limit intake of red meat, sugar and fat.
• Limit simple sugars (white foods such as refined sugar or food made with refined sugar, white potatoes, white bread, white rice, etc.)
• When eating fat, select healthier options (avocados, tree nuts, olive oil).
• Avoid fried foods, sweetened beverages, and added sugar.

But, holiday eating brings many challenges. Usually there’s an overabundance of desserts that are high in sugar and fat.

Strategies for healthier eating:

• As much as possible, go by the healthy eating guidelines above. When not possible, try these tips:
• Drink LOTS of water throughout the day.
• Drink a glass of water prior to a big meal.
• When at a family gathering choose healthier options (turkey, fruits and vegetables) for your larger portions and limit or don’t eat the less healthy options (gravy, dressing, potatoes, desserts, etc.).
• Don’t skip meals! If you know a big meal is ahead of you, eat something healthy before you’re faced with all the fat and sugar choices.
• For the less healthy foods (anything fried or cooked with added fat or sugar) put a very small portion on your plate. Eat the healthier options first to blunt your appetite. Often just a taste of something you crave will be enough if you’ve begun to feel full from the healthy choices.
• Know your limitations! If there’s something you know you won’t be able stop eating once you start (for me it’s brownies or a hot fudge sundae)–just don’t taste the tempting food. Distract yourself by talking to someone or doing a task unrelated to eating when you get the craving to gorge on unhealthy food.
• Increase your activity level–walk more. Exercise not only burns more calories, it helps you cope with the stress of the holidays and can be a healthy distraction from all the tempting (unhealthy) foods.

Even with all the strategies we can incorporate to keep us healthy this season, we are still likely to overindulge at some point during the holidays. Recognize that you’ve eaten some things that aren’t good for you, but don’t let the temptations of holiday eating permanently pull you away from making good choices. Between times of celebration and big meals, get back on the track of healthy eating. Remember, taking good care of your body is a lifetime of healthy eating and being physically active. Enjoy the holidays (within reason!), but then resume a healthy lifestyle.

Wishing you a joyous Thanksgiving and a safe and happy holiday season!