Nutrition Blog
Nutrition Tips for the Holidays
By Kathryn Szklany, MA
Did you know the average American gains five pounds between Thanksgiving and New Years day? We are now into the holiday season known as the time of year where we overindulge in food and drinks and then vow to go on a diet as our New Year’s Resolution. Here are a few helpful tips to avoid overindulging and keeping the pounds off this holiday season.
- Don’t go to a party hungry- Most people will skip meals all day as a way to cut calories since they know they will be going to a party later that evening. This only leads to overeating at the holiday party which is usually filled with alcohol and sweets. Before going to a party, have a salad or soup to hold you over so you are not hungry when you arrive. This way you won’t find yourself eating everything in sight.
- Alternate your alcoholic beverages with water- Alcohol contains 7 calories per gram, which means when you grab a cocktail you’re not only consuming calories from the juice, but also from the alcohol. Try drinking a single shot of vodka, rum, or gin mixed with diet soda which is only 100 calories compared to a Long Island Ice Tea which has about 543 calories. Remember to alternate your drinks with water to help cut back on calories and fill you up so you are less likely to overeat.
- Hold the crust- Try making a crust-less pie, or eat the filling and leave the crust behind. This will save you an average of 80 calories.
- Bring a dish to pass- Going to a holiday party? See if it’s ok that you bring a dish to share. Make a dish lower in calories and fat so you know there will be at least one healthy option at the party.
- Bake and share- In the mood for baking some holiday treats? Make a taste tester rule where you only allow yourself to taste test the product once while baking. Clean up as you bake, this will keep you from licking the bowl clean. Bring the final product to work, or pack the treats up and put them out of sight. Research has shown that when the food is not in sight we are less likely to overindulge.
- Schedule your workouts- As the weather gets colder and days get dark earlier it’s easy to put your workout on the backburner. Pack your gym bag or running clothes with you so you don’t have any excuses to skip the gym on your way home from work. Try writing down a scheduled time into your day for exercise. Making a written commitment will make you more apt to follow your workout schedule.
- Reach for the fruit and vegetable tray- Many parties are known to have fruit and vegetable trays. If you find yourself wanting something to chew on try to grab these options as they provide vitamins, minerals, and fiber and are low in fat and calories. Make sure to watch out for the cheese tray that is usually nearby.
- Eat on smaller plates-Research has shown that many people have the ‘clean the plate’ mentality. Downsizing to smaller plates will allow you to ‘clean your plate’ without overeating.
Baking substitutions- Try sugar substitutes such as Splenda or Truvia which are low in calories and most people can’t taste the difference. Use light cream or low fat cheese products to cut down on the fat. When baking follow the recipe but use half all-purpose flour and half whole wheat flour to add some fiber to your treats.- Talk more- The more you mingle the less you’ll be eating. Stay busy by talking to others and you’re less likely to overindulge.
References:
1. http://www.womenshealthmag.
2. http://www.wellnessjunction.
3. http://www.nichd.nih.gov/news/
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