Healthful
Holiday Eating
Well, it's
that time of year again. Everywhere you go, you can't help
but nibble on rich holiday treats. Most of us typically
consume 4000-5000 calories for a holiday meal. To make
matters worse, we tend to be less active because we're
indoors. Consequently, most of us put on several pounds
during the holiday season.
But overeating
and gaining weight don't have to be inevitable during the
holidays. You can compensate for eating high calorie meals
by increasing your activity and making wise food choices
when possible. For instance, it's easy to rake up the calories
when eating snacks. Choose raw vegetable crudités
and fresh fruit with low-calorie dressings instead of cheese
spreads or high-calorie dips.
When it comes
to eating meats, choose turkey breast without the skin
or lean roast beef. The skin on turkey can add 200 extra
calories to meat that is fairly lean to begin with. Avoid
fatty gravies if possible; instead opt for natural cooking
juices that have been de-fatted. Limit yourself to one
casserole-type potato or vegetable dish at a meal, since
most casseroles tend to be caloric. When it comes to dessert,
choose fruit or pumpkin pie over pecan pie. Desserts made
with graham cracker crusts are generally lower in fat,
making them a better choice than desserts with traditional
piecrusts.
Lastly, don't
put your exercise routine on hold just because you think
that exercise can't make up for all the calories you've
consumed. Any type of activity is better than none at all.
Try to stick to your usual schedule and engage in some
type of aerobic exercise at least three times a week.
Nutrition Action Plan
For Guilt-Free Holiday Eating
- Set a realistic
goal to maintain your weight, not lose weight-a goal
to lose weight during the holidays is unrealistic since
your eating habits change.
- Be careful
not to throw caution to the wind and over-indulge as
it is easy to gain 5-10 pounds over the holiday season.
Choose healthful foods 90% of the time and "fun" foods
10% of the time.
- Try to exercise
or get some physical activity daily. Besides increasing
metabolic rate, exercise can reduce depression and anxiety
which are more commonly experienced during the holiday
season.
- Plan ahead
when you know you are going to be dining out and have
a small snack before you go to a party or holiday dinner.
- Stay hydrated.
You are more likely to drink dehydrating beverages such
as alcohol, coffee, tea and sodas. Dehydration can cause
you to feel hungry so try to drink at least 6-8 cups
of water a day.
- Be selective
at the buffet table and take small samples of other high-calorie
foods since most of the time we just want a taste. Fill
your plate with raw and cooked vegetables, fruits, and
grains.
- Watch alcohol
consumption, which is very caloric. Alternate alcohol
with seltzer water or fruit and vegetable juices.
|
Did
You Know?
|
