During this holiday season make a promise to put yourself and your health at the top of your list. Travel, parties, big meals, snacks, treats and drinking all create a challenging environment for those trying to be healthful. Below are a few strategies to help you fully enjoy a healthy happy holiday.
Be mindful when planning. Pick and choose carefully the things that are most important to you. It is not possible to include all of the events, parties, visits, travel that COULD be included in your holiday. Instead of trying to cram it all in and not enjoying the season, be selective. Say no to the events that don’t fit into your must-do holiday activities. Pay attention to what really matters. Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. Not every get-together has to revolve around food.
Determine which foods are “worth the calories”. Imagine your food calorie budget like your financial budget. We do not have unlimited money to spend, just like we don’t have unlimited calories to consume, so pick the foods that you enjoy the most. At a meal or buffet consider filling your plate with foods you ONLY get at the holidays. One-bite studies show that people who just consumed one bite of a certain food satisfied their craving just as much as the people who ate the entire food item.
Don’t go on an empty tank. If you know there is going to be a big meal or party, don’t “save calories” by skipping breakfast or snacks. Those that do that tend to overindulge. Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread or avocado and whole grain crackers.
Don’t forget the veggies. Stay healthy by filling half your plate with fruits or veggies
at every meal, even on special occasions! If your gatherings don't normally have healthier items, bring them! Offer to bring a healthy dish that you know you can enjoy and can substitute for not-so-healthy options. You can make festive veggie trays or roast a veggie medley everyone will love! Veggies make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.
Lighten up the recipes. By preparing a recipe in a different way or by substituting ingredients, a it can be made healthier. Recipes can be altered to reduce or eliminate fats, salt, and sugars. You might also be able to find recipes that, although similar to yours, actually have of these ingredients and they might even have more additions of nutritious ingredients such as fiber, fruit or vegetables.
Watch those liquids. Between hot chocolate, cocktails and eggnog, there is no shortage of choices. A cup of eggnog can set you back 350 calories. The calories in wine, beer, and mixed drinks range from 150 to 225 calories each. If you commit to water or seltzer between each drink, you'll cut your consumption by 50%. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat.
Don’t stand by the food. People tend to pick at what’s closest. Leave heavier items like mac & cheese in the kitchen and put salad and veggies on the table. If you’re not close to the food, it makes it harder to mindlessly reach for food as you talk. Find a comfortable spot across the room and focus on socializing instead of eating.
Add some activity. Think of ways to sneak in a walk. It can be a good solo stress- reliever, good time to catch up with a friend or a new family tradition! If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert.
Then in January, jump back into your regular routine.
Don’t beat yourself up! If you over-indulge or eat more than you planned, don’t think you’ve failed and throw up your hands and give up for the rest of the season. Make a plan and get back on track. With a little planning, balance and moderation holidays can be healthy and fun. Pace yourself.
Syracuse is a Family and Consumer Science team member and can be reached at N.C. Cooperative Extension, Brunswick County Center 910-253-2610 or by email at clsyracu@ncsu.edu
