Healthy Holiday Eating Tips

Happy Holidays Everyone!

You ARE Tough Enough to make it through the holidays healthy and happy!

The holiday season is upon us and I know I can say I had a WONDERFUL holiday family meal last night myself but don’t let the holiday goodies weigh you down.  Let’s just say, that overall, this is a very busy…and YUMMY… couple months and you can make mindful and smart food choices while spending time with family. Here are some tips for a healthy, happy, and family filled holiday.

SIX HEALTHY HOLIDAY EATING TIPS

1. Patience with Portions

It is true we really can eat with our eyes.  The holiday meals can be beautiful and tempting tables of food. 

-Make a plan for ONE helping of food. 

I have added information and a picture of the new USDA My Plate diagram below to help you map your plate.  As a Dietitian I still love thinking of ¼ of your plate for protein, ¼ plate for grains, and ½ for vegetables.  Using this method during the holidays will not only help you watch your intake but keep a lighter plate to avoid that sleepy tired feeling after the meal.  An example plate would include 3-6oz of Turkey or Ham (similar to 1-2 decks of cards), 1/2C of sweet potato, 1/2C of green beans (try to swap a light spray of oil and garlic instead of creamy soups, bacon, and/or gobs of butter).  Even though we may think of ourselves as fitness and nutrition enthusiasts it does not mean that an enticing table does not peak our interest.  Try portioning to keep you on track and meeting your performance goals.

2. Don’t leave your tank on empty- it is not about saving room for food ;)

Have you ever caught yourself saying “well, I know I am going to eat a lot at dinner…so I have to make room.” I would be completely lying if I said I have never used those words.  Truth be told if you avoid eating throughout the day you are more likely to eat even more at dinner.  Consider the holidays as any other day.  Plan your meal and be patient after you eat.  Give yourself about 15-20 minutes before getting up to add anything to your plate.  You may find your stomach is telling your hungry eyes that it is full.

3. Avoid Nibblers Syndrome

I must admit…it is a pet peeve of mine to have appetizers at big meal events.  Although the appetizers are delicious… once you have filled up on part 1…what do you do during dinner?  My friends told me if I were to be a robber my calling card would be a half eaten piece of something.  I am THE NIBBLER. So this is a big issue for me.  Holiday gatherings often have many plates of various foods up for grabs.  Ask yourself what is most important to you.  If you have been meeting your appropriate calorie needs, it is ok to splurge a little bit.  Choose one to two enjoyable calorie dense items that you have been looking forward to, perhaps it is an hors d’oeuvre, dessert, marshmallow sweet potatoes … you make that call, but avoid hovering over the buffet table.  Try talking with friends or family away from the food area or keeping a glass of water in hand. 

4. H2O

 A study from the Virginia Polytechnic Institute published in The Journal of Obesity concluded that drinking water 30 minutes before a meal truly can help reduce caloric intake.  Although the study indicates this has greater influence on people above the age of 35 this technique can still be used to slow your intake.  Water consumption reduces space in your stomach and is a low calorie tool to keep your mouth satisfied and busy without food.

5. Take a Hike

Try to start a new tradition this year.  Go for a walk after dinner with your family.  It is even amazing to see how removing yourself from the table and becoming involved in ANY other activity can help you assess your feelings of satiety and decide whether you want any additional food (dessert anyone?).  Try to think of additional activities to get you moving and away from the table.  My mother is currently in love with her Wii and enjoys playing the Michael Jackson Just Dance game.  Maybe you can even get your family up and dancing!

6. Substitute

All of these tips are very beneficial to YOUR personal holiday meal intake but this is one step that can help the entire family.   Some of the most common ingredients used in holiday foods are incredibly calorie dense.  To name a few…butter, heavy cream, pecans, bacon grease etc etc… Here are some easy swaps for you to try this holiday. The main things to focus on are decreasing fat, sodium, and calories.

Toppings:

-Try using low fat product varieties EX: low fat sour cream for potatoes, low fat cheese

-Spray butter

Baked Goods:

-Use two egg whites or ¼ cup egg substitute for 1 egg (decrease fat)

-Sub oil with applesauce. (1C oil would be equivalent to 1/2C applesauce) you can try this with any fruit puree.

Seasonings and Side Dishes:

-Make it steamy instead of creamy : Cook your vegetables by steam instead of baking with cream soups. If you still like the cooking with soup try a low sodium broth for added flavor.

-Spice it up – Instead of overindulging in salt try flavoring your foods with garlic, sage, basil, poultry seasoning, rosemary etc.

-Sprays – Instead of layering your food with gobbs of butter try using a cooking spray to prevent sticking and clumping.

-Sweeten your Meat – Try a fresh naturally sweet cranberry relish versus loads of gravy.  If you love your gravy, let it completely cool, scrape off the excess hardened fat at the top, then reheat for a lower in fat and calorie product.

Additional Swap Information:  Nourishinteractive.com

USEFUL RESOURCES

USDA My Plate 10 Tips

Try using the new “my plate” method for planning your holiday meal.

  

http://www.choosemyplate.gov/ -  Try the USDA My Plate resource for information regarding balancing calories, healthy life styles, and food specifics. The USDA My Plate template helps you be mindful of portion sizes and food variety by making a map of your dinner plate, helping you make a plan. Ask yourself, what are typical items you can expect at your families holiday meal?  Just because you are cautious does not mean you cannot enjoy any of your holiday favorites.  Decide what foods are the most worth it to you and try mapping them out accordingly on your plate.

MY LAST FINAL THOUGHT:

The Holidays are about enjoying yourself and time with Family.  Dr. Michelle May, Author of Eat What You Love, Love What You Eat gives these five tips in the December 2011 E-news letter. December 2011 Am I Hungry E-News Letter

www.Eatwhatyoulovelovewhatyoueat.com 

1. Trust your body wisdom - Tune into your satiety and hunger signals to guide you before, during, and after the party. Being either famished or already full when you arrive sets you up for being uncomfortably full when you leave.

2. Treat yourself to pleasures besides food - Choose clothing that is beautiful, flattering, and comfortable so you feel and project your best.

3. Eat (and drink) what you really love - Skip anything that isn't fabulous! The first few bites are for flavor, the rest are for fuel.

4. Love what you eat - Sensuously savor one small bite at a time, appreciating the appearance, aromas, flavors, and textures of your favorite foods as you eat them.

5. Practice extreme self care - Choose activities that are the most meaningful to you, stay active, and schedule down-time to relax and enjoy the holidays.

For more information on Michelle May and her intuitive and mindful eating program check out Am I Hungry (TM) at www.amihungry.com