The Christmas season is upon us and with this time of year comes a variety of parties and events to attend, and any excuse, let’s be honest, to cook or simply eat those tasty Christmas treats. Cookies, cake, cake galore! During this season we are tempted with so many decadent spreads. According to a study by the National Institutes of Health, the average weight person typically gains a pound during the holiday season. However, overweight and obese people tend to gain five pounds during this time. The big problem is that most people don’t lose the weight they gain, so the pounds gained during the winter holidays add up year after year. This doesn’t have to be YOU! Know that you can enjoy the holidays and maintain your weight and healthy habits. Yes, maintenance is the KEY word here. Don’t look to lose weight while on vacation. Here are some tips to keep you on track:
1. Eat regularly and avoid skipping meals. Skipping meals so you can indulge later is often counterproductive. You may end up consuming more than usual, and your desire to make healthy choices disappears. Tip: Have a healthy snack or light meal before you head out so you don’t overdo the party. Try combining some protein with a complex carbohydrate and you may feel fuller for longer. Think a small handful of nuts or a couple ounces of cheese and some fresh fruit. Or a peanut butter and banana sandwich on whole wheat bread.
2. Balance your plate. For party food, consider MyPlate guidelines: ½ plate should be non-starchy vegetables like broccoli, asparagus, Brussels sprouts, or salad, ¼ plate can be protein sources like grilled salmon, tofu stir-fry or chicken breast and ¼ starch consisting of pasta, rice, sweet potatoes, or bean salad. Add a dessert, or small portions of several desserts, to make one serving. Think about the volume of vegetables and the portion control of the most decadent desserts and side dishes.
3. Don’t drink your calories. We all love Christmas punches, ciders, cocktails, and comforting hot drinks, but we know what’s in your drink before you indulge. Always start the party with water or a glass of mineral water. If you want to lose weight or stay slim, stick with water or seltzer! Egg Nog is one of the richest Christmas drinks, containing 350 calories, 19 grams of fat, and 22 grams of sugar per serving! CalorieKing (www.calorieking.com) is a great website (and FREE app) for nutritional information on drinks and foods.
4. Always keep healthy foods in your house to eat well at home: fresh fruits and vegetables, hummus, whole grains such as couscous, whole grain pasta and cereals, nuts and nut butters, and popcorn.
5. Leave what you wear to parties at the party. One slice of pecan pie (4 ounces) has about 480 calories. Everyone eats cake once in a while, but when you take home leftovers and have 4 extra slices (1920 calories), you can easily gain ½ pound.
6. Keep up your exercise routine to prevent weight gain and relieve holiday stress. Walking at a brisk pace for just 20 minutes every day is beneficial.
7. Aim to keep the weight off, not lose it. Enjoy the holiday season and the time you spend with friends and family! You’ll enjoy laughing with those closest to you more than indulging in unhealthy party foods. Don’t let the buffet table become your center of attention.