It's the Most Fattening Time of the Year
With the holidays in full swing, we begin our annual excitement-slash-dread over what is, for many, the best and worst part of this time of year: the food. We want it, we dream about it—the steady stream of cookies, limited-edition seasonal goodies and, of course, the most gluttonous of events, holiday parties.
While we really just want to enjoy the fare and revel in the season, anyone who has woken up on a cold, dark morning in January only to battle every zipper in their wardrobe knows the vow for next season’s restraint: I won’t go this overboard on the eating next year.
The dietitian’s voice on our shoulders whispers encouraging words of moderation. “Think about the foods that are special to you at the holidays. Choose to eat them in small portions,” says Virtua registered dietitian and nutrition coordinator Melissa Young, RD. “Don't spend your calories on common foods that are available all year long.”
In theory, these are basic tenants we should be able to stick to. But when faced with a procession of rich holiday foods, we may need a few more reminders. Whether you’re throwing the party or attending it, you and your fellow partiers can maintain the happy medium of healthy feasting with these tips from Young:
Plan for splurges. Eat smaller meals throughout the day, but don't skip meals. You may get too hungry and overindulge.
Don't go to parties or dinners hungry. Have a small snack with some protein before you go so you’re not too hungry.
Try not to think of it as all or none. It's all about balance -- a small taste of a treat isn't going to derail your healthy eating habits.
Drink in moderation. Alcoholic beverages can sometimes cause us to forget our healthy eating goals. Alternate an alcoholic beverage with water or seltzer so you don't drink too much.
Limit high-calorie, low-nutrient foods like sugary sweets or salty chips.
Bring trays of fruits and non-starchy vegetables to parties. These foods have lower calories, higher fiber and are full of beneficial nutrients.
Look for lean meats, fish or poultry that have been baked, broiled or grilled.
Stay away from anything fried; if you must, eat JUST one or two bites.
When choosing grains, aim for whole grains over "white" choices and watch your portion sizes. A good rule of thumb is to use your fist to eyeball portions; it’s equal to about one cup.
Remember to use healthy substitutes. These swaps can decrease the fat, increase the fiber or reduce the sugar in your recipes, while maintaining taste and texture:
- Replace sour cream with non-fat Greek yogurt in dips
- Replace mayonnaise in salads with non-fat yogurt
- Substitute the oil in cookies, breads or cakes with unsweetened applesauce, prune puree or plain pumpkin
- Use two egg whites in place of one whole egg
- Substitute half of white flour with whole wheat
- Use Splenda in place of sugar
Make side dishes that are packed with fruits and vegetables such as sweet potatoes layered with apple slices baked with a little honey, cinnamon and margarine, or coleslaw with green and red cabbage dressed with non-fat yogurt. If you’re making a rice pilaf, you can sneak in some sautéed vegetables.
Go for tasty appetizers packed with protein, like hummus served with cut vegetables or pretzel sticks, shrimp with cocktail sauce or spinach dip made with Greek yogurt served with vegetable sticks or whole grain crackers to dip.
Have your cake, and don’t feel guilty for eating it! For dessert, angel food cake served with pureed fruit, fruit salad or pumpkin pudding with low-fat whipped cream let you keep the sweet without the fat.