We all know it’s hard to make good food choices around the holidays. We are surrounded with baked good, sauces, alcohol and an abundance of options. So what do we do to make better choices but still partake in all those amazing festivities?
Here are some easy to follow tips that you can apply around the holidays, and even year round.
1. Start with the salad first
I know it seems hard when the salad in between the mashed potatoes and stuffing, but by filling up on fiber first you set yourself up for eating less of the meal. When you don’t feel as hungry you are less inclined to over eat the other things. Here is another small tip, use balsamic vinegar, lemon juice and olive oil as your dressing. This will save you calories. Also go for the greens and do less of the cheese, candied walnuts or cranberries that may be in the salad.
2. Go low on the gravy
It’s hard to resist the gravy on your turkey and mashed potatoes, but instead of pouring it all over your plate without a care, use a spoon and measure out a tablespoon and pour that over your turkey. By reducing the amount of gravy you are reducing your calorie intake.
3. Portion Control!
I can’t emphasize how important this is, all the time! The best way to trick yourself is to always use a smaller plate. The smaller your plate the less you will have on it. If you like to pile on the food than use a paper plate that wont hold up as much if you start to pile it up. Use your hands to eyeball your portions. Use the palm of your hand as portions for your protein and starch. The other half of your plate can be distributed with green beans, brussel sprouts and asparagus. Remember corn and beans would be a starch so choose wisely.
4. When you can’t say no to sweets
Instead of telling you not to eat the sweets, I’m going to suggest you have a bite of the most special ones. Skip the store bought items and opt for your families special home baked goods. Even so eat in moderation. Have a small bite of each for taste or even share with a couple of family members so you don’t over indulge or waste the leftovers.
5. Alcohol is calories too!
During the holidays many tend to drink most of their calories. It’s easy to lose track of how many glasses you have that can really add up in calories. A measly 4oz cup of champagne can cost you 90 calories and a cup of eggnog can run up to over 200 calories. A suggestion to cut back is to only have a sip of these beverages when family and friends want to make a special toast. Put the drink aside after you have a taste and hold a cup of water to sip on throughout the night instead. If you want the occasional drink have it on ice and allow the ice to dilute your drink. Also avoid the sugary drinks with soda or juices. Just keep your drink neat on ice with some lime.
6. Weigh yourself often
Many people gain weight in the months of November through January. To be mindful of your eating habits make a conscious effort to weigh yourself to notice if are making good food choices. If you look at the scale and notice an increase it may help you put more effort in eating healthier that week and if you keep at it every week you will get through the holidays without putting on the pounds.
Stay healthy this holiday season!
Hoda Hakimjavadi, MS, RDN