Holiday Choices
Kicking off the holiday season is that wonderful Thanksgiving feast, where, according to the Caloric Control Council, the average American eats more than 4,500 calories and 229 grams of fat. That would be more than twice the number of calories most people should eat in an entire day. The fat content is actually enough fat for three days. What can you do to make reasonably healthy food choices this holiday? Read on.
Goal Setting
Starting with setting realistic holiday health goals is important. Continue (or start) your exercise routine. (See November’s article for creative ideas on staying fit during the colder months.) Shift your weight-loss focus (if that’s what you are working on) to “maintaining” your weight, as opposed to losing weight.
Avoid the mindless grazing that so often happens at parties. You can do this by focusing on the people at the event first. Talk, mingle and talk to someone new. Then, take a look at all of your wonderful food and drink choices. Make mindful choices based on what you are really craving. If store-bought cake isn’t your favorite, sidle on over to Aunt Suzie’s homemade Christmas fudge and savor that.
Portions and Choices
Watch your portion size. Serve yourself a bit of everything you like on the holiday table, but serve up a spoonful. Then, if you are still hungry, go back for (small) seconds on a few choice items.
Replace up to half of your enriched white flour with whole wheat flour when you are baking. This not only saves you calories, but it will help to avoid the insulin spike that comes after ingesting too many sweet foods.
Lower the fat content of the milk you use for cooking. If you use whole, switch to 2%. If you use 2% switch to skim. Most recipes will still turn out just fine. You can always test it first to be sure.
Be mindful in your choices regarding carbohydrates and sugar. Decide what’s more important to you the sweets or the carbs. If you choose the cookie instead of Aunt Suzie’s macaroni and cheese it will help immensely. We all know the truth about our favorite carbohydrates, they ultimately turn to sugar.
Serving store-bought or your traditional homemade chip dip? Use regular mayonnaise for half of the recipe, and replace the other half with reduced fat sour cream. One cup of lower-fat sour cream will provide all the flavor and texture of mayonnaise for 1,300 calories and 150 grams of fat less.
Sometimes using tricks to avoid eating are helpful. Hold your phone or a small purse in one hand, and a drink in the other. This makes holding a plate of food challenging and can help you skip the food at a particular event.
The holidays are a great time to relax and enjoy friends. Adding food and drink makes events more festive, but the food is not the point. Remember the real reason you are at your holiday gatherings and be present with those around you. That is truly the best gift.
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