We all love the holidays. It’s a special time of year to create our own traditions and make memories with our families.
But they also offer great opportunities to add a few extra pounds, with all the extra food, holiday parties and get-togethers. The problem is, when the Christmas tree is down, the scale often stays up.
Where do we go wrong?
- Constant nibbling/grazing instead of taking one plate
- Portion sizes, lack of moderation
- High-calorie recipes
- Inactivity
- Too busy to plan meals/snacks
Take, for example, that holiday meal. The calories can add up quickly. The turkey, mashed potatoes and gravy, stuffing, cranberry sauce, pumpkin pie and glass of wine can be a whopping 1,777 calories – and take 5 hours of exercise to burn off. (Here’s the breakdown: 8 ounces of turkey – 480 calories; 1 cup serving mashed potatoes & gravy – 257 calories; 1 cup stuffing – 350 calories; 1 cup cranberry sauce – 257 calories; 1 slice pumpkin pie – 350 calories; a 6-ounce glass of wine –120 calories.)
How can you cut some of those calories?
- Turkey – Remove the skin, eat the white meat
- Sweet potatoes – Flavor with apple juice and a sprinkle of cinnamon
- Mashed potatoes – Whip with skim milk and roasted garlic
- Stuffing – Bake with sautéed onions and celery
- Green beans – Skip the casserole. Enjoy steamed fresh green beans, topped with slivered almonds.
- Cranberries – Use whole cranberry sauce rather than jellied cranberry sauce.
- Dinner rolls – Choose whole-wheat, high-fiber breads
- Pumpkin pie – Slice your favorite pie into 10 pieces instead of 8
- Candy – Savor a piece of peppermint after the holiday dinner
For that holiday buffet, load up on fresh salads and vegetables, and drink a large glass of water before an alcoholic beverage. Here are a few other tips:
- Eat slowly and socialize while eating
- Survey the offerings before getting in line and make a plan
- Make ONE trip to the buffet table
- Only take the foods you really want
- Eat fruits and vegetables first - You will eat more of the foods you choose and eat first. Choose low-calorie foods first, such as fruit slices, raw or steamed vegetables and green leafy salads, to save calories
- Less is more – Eat smaller portions by using a salad plate or smaller bowl. Serve bite-size treats or appetizers. Save your extra calories for a special holiday treat you only eat once per year, such as Grandma’s homemade fudge
- Pass the protein – Include lean-protein foods in snacks and meals to help balance carbohydrate-rich foods, avoid blood sugar spikes and help you feel full longer. Opt for lean meat, poultry, seafood, low-fat cheese and nuts.
- Stay active – Burn off calories from your meal by taking a brisk walk with friends and family or dancing at the holiday party
- Get your ZZZs – Seven to eight hours of sleep per night may aid in eating fewer calories and choosing healthier foods during the day
For the office parties, bring a fresh fruit or fresh-cut vegetable tray or make a homemade trail mix using whole-wheat cereal, dried fruit, pretzel sticks, nuts and M&M’s.
Try the French Onion Dip recipe to help cut back on those unwanted calories, but still offer a great, tasty option during your next holiday get-together.
French Onion Dip
The information is not intended as medical advice. Please consult a medical professional for individual advice.
