Nutrition Tip for November, 2008

Healthy Holiday Eating - Can It Be Accomplished? Yes!!

Ah, it's that time of year once again - the crisp air, the smell of wood burning, the gathering of family and friends, the shopping and the never ending EATING and DRINKING. Everywhere we turn from Halloween until the Super Bowl is overflowing with food and drinks. It's certainly a festive way to celebrate the holidays and events, but come February, the "what was I thinking" runs through your head all over again.

Plenty of studies have shown that weight gain during the next few months is a fact of life for many of us. No doubt this time of year is challenging to maintain our "everything in moderation" stance. Not only are food and cocktails everywhere you go, you are exercising less and stressed out more because the social calendar is buzzing and you can't find that perfect gift for that someone special. You would think with all the running around, the pounds would be melting off right? Unfortunately, the mindless eating that occurs leads to many more calories in than can be burned off. So, what is one to do to get them through this time without feeling deprived of all the treats the next few months have to offer?

Keep in mind:

Deprivation is no fun. Depriving oneself will only lead to overeating, however, having a no holds barred attitude can get you and your hips into trouble. Learn to enjoy the small pleasures - just a few bites of something delightful can be very satisfying while eating it in its entirety will just make you feel guilty and depressed. No need for all of that I say.
Try as much as you can to keep your exercise routine as stable as possible and stay rested. When you start skipping your workouts and sleeping less, you'll become more cranky and stressed and it can lead to over indulging (not to mention tension in the household). Schedule activities around your day to day routine, not the other way around.
Don't make this time of year the time you are going to finally start losing that weight. Lets be realistic here and just try to maintain your weight.

Here are some helpful healthy eating tips that will guide you through the holidays and beyond. These suggestions can work whether you are attending a party or planning one yourself:

Load your food onto smaller plates.
Choose shrimp with cocktail sauce - however, fried shrimp is a no go.
Fill up on lots of vegetables - beware of high calorie high fat dips (if the party is pot luck, bring your own low fat dip!).
Go for sandwiches that are wrapped in tortillas or placed on bread as opposed to on croissants and choose lean deli meats instead of items made with mayo.
Almost all fruit is a good choice so pile it on - for a festive look slide a variety of fruit on a skewer and make them a kabob.
Be the life of the party - take the pictures and make the rounds - the busier you are, the less you'll eat.
Sushi is a great choice that packs in minimal calories and lots of nutrients.
Grab a handful of nuts instead of chips- even though high in calories, their fat is unsaturated- right where you want to be.
Try sparkling water with a splash of cranberry juice, a lime or lemon wedge - if you choose to drink alcoholic beverages, alternate with a calorie free beverage.
Salsa is a better choice than cheese and sour cream dips so help yourself to this low calorie, fat-free pairing with pretzels and veggies.
Popcorn can be a healthy alternative as long as it is air popped and not loaded with butter and salt.
For dessert angel food cake is a great low fat choice - top with fresh strawberries and low fat whipped cream.
Eat slowly - watch for signals of fullness - you should put down the plate way before you get that feeling that you're are ready to burst.
Biscotti is a flavorful cookie that makes a good impression at parties.
Have fun with jello - make your favorite sugar free flavor and add fruit, walnuts and marshmallows to it.
Eat a small low fat snack before heading out which of course fills you up even before you hit the food tables at the party.
Keep a food diary - you'll be less tempted to eat certain items because you won't want to have to write them down when you get home!

Above are some great tips that will be sure to keep your weight in check. Remember, it's okay to indulge now and then, just learn to balance out your choices, stay active and get plenty of sleep!

Happy healthy holiday eating to you!!

Maria Collier Bair, RD
Nutrition Works, LLC
Newark, DE