Try These Healthy Holiday Eating Tips
By Winy Chen, Registered Dietitian, BCHD
Resisting the lure of tasty holiday treats isn’t easy. They only come around once a year so having that big slice of pumpkin pie covered in whipped cream or that extra gingerbread cookie seems like a good idea. These decisions may satisfy your tummy, but at the end of the season it will also make it bigger. Luckily, there are ways to still enjoy seasonal treats and avoid holiday weight gain.
It’s easy to see why many people gain weight during the holidays. A typical holiday meal can be upwards of 2,000 to 3,000 calories, which is more than most of us need in an entire day.
We associate food with love and comfort. Additionally, we are bombarded with social situations and environments that encourage us to eat. Many of us know we need to eat healthier and be more active, but the pressure to do the opposite is sometimes hard to overcome.
During this holiday season don’t feel guilty and don’t forgo your favorite holiday foods. But at the same time, don’t adopt the “indulge now, diet later” attitude. Instead, try being mindful and practicing moderation. Here are some strategies for eating smart:
Don’t skip meals: Don’t skip meals in anticipation of stuffing yourself at dinner. Instead, have a few healthy snacks throughout the day and stay hydrated with water or other liquids. You will consume fewer calories and be less likely to overindulge.
Think of tapas or mini-bites: When the flavors are good, you don’t need to eat a lot. Get a small plate and follow the three-bite rule for your favorite dessert or trigger foods. The fourth, fifth and sixth bite will not taste any better than the first three.
Fill your plate with veggies: It is a good idea to eat a large plate of salad and vegetables first. This way you are eating more vegetables than your daily recommendation. Take a smaller serving of your other high calorie options by using the 6-inch dessert plate.
Rate your hunger scale: When you are socializing, it is also natural to lose track of what and how much you are eating. Keep a mental checklist of the foods you have eaten and whether you are full or not. If you are comfortably satisfied (6 – 7 on the huger scale), stop eating. If you have to eat something while other people are still finishing up their food, drink low-calorie beverages like sparkling water, diet soda or unsweetened iced tea.
Focus on the relationship and not the food: It is very easy to overeat when there are so many foods presented to you at once. Keep in mind that your friends and family are what make the holidays so special. Try not to make food the focal point of the party. You can do that by avoiding socialization near the food. Move into another room or far away where you can’t munch while talking.
Choose beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150 to 450 calories per glass. Limit your intake to one or two drinks. Soda, fruit punch and eggnog can also be high in calories.
Eat slowly: It takes about 20 minutes for the brain to register foods you’ve just eaten. If you can eat slower and savor every bite, you are also likely to cut down your intake.
Maintain perspective: Let’s face it, not all holiday foods are bad. In fact, some of the classics, like sweet potatoes, cranberry sauce, green beans and roasted turkey are nutritious options. If you worry about fat and calories, many of the recipes can be modified to be healthier (see holiday cooking tips and recipes). If you overindulge, there is no use of thinking “I’ve blown my diet, so I might as well eat whatever I want.” Rather, take a walk after the meal or add an extra 15 minutes to your workout in the next few days. Look for those 5k or 10k runs on the holidays. Many communities have these, and you can certainly choose to walk instead of run.
It’s hard to imagine the holiday season without its signature treats so don’t resist, enjoy! Follow these tips and you can have all your favorite holiday treats without having to go that extra mile on the treadmill. Just remember, a sliver of pumpkin pie will taste the same as two slices, and that extra gingerbread cookie won’t taste any better than the first one.
Holiday Cooking Tips
- Use herbs and spices rather than extra fat or butter for flavor. Fresh herbs give out more flavors than the dried ones, but high quality spices also do the trick. (Note: Don’t use spices that have been sitting on the shelf for more than a year.)
- Try grilling or roasting vegetables instead of using casseroles for your side. For instance, substitute green bean casserole with sautéed green beans.
- Use low-fat dairy products instead of regular dairy products.
- Opt for whole grain breads for stuffing.
- Use reduced sodium fat-free broths as a flavoring agent for gravy, stuffing and stew instead of butter or oil.
- Grease pans with cooking sprays instead of butter or oil.
- Replace at least one egg in recipes with two egg whites or egg substitute. (Note: Be cautious about substituting all eggs with egg whites because the dish might not come out right.)
- If the recipe calls for bacon, try Canadian bacon, turkey bacon or smoked turkey instead.
- Replace half of the call-for butter in baked goods with applesauce.
- To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening.
Healthy Holiday Recipes
Herb and Apple Stuffing
Prep time: 10 minutes
Cook time: 1 hour
Level: Easy
Ingredients:
2 red apples (not delicious) chopped into bite-sized squares and toasted with 1 to 2 tbsp. of lemon juice to prevent browning
1 large yellow onion, finely chopped
1 c. diced celery
½ c. fresh chopped sage (or 2 ½ tbsp. dried sage)
½ lb. overnight whole grain bread, cut into chunks
1 tsp. of poultry seasoning
½ to 1 tsp. of ground black pepper
2 tbsp. of regular bouillon granules
1 ½ c. hot water
Directions:
Combine apples, onion, celery, breadcrumbs, fresh sage, bread, poultry seasoning and black pepper in a large mixing bowl. Mix bouillon granules with hot water until well dissolved. Pour over dressing mixture. Mix well until bread is evenly wet. Bake uncovered at 350 degrees for 1 hour.
Note:
You can also substitute regular bouillon with low sodium bouillon and add another 1 or 2 tsp. of regular bouillon for flavor enhancement.
Green Beans with Shallots
Prep time: 5 minutes
Cook time: 10 minutes
Level: Easy
Ingredients:
1 lb. of fresh green beans, trimmed
2 tbsp. olive oil
1 clove of garlic, finely chopped
2 cloves of shallots, sliced
Salt and pepper for seasoning
1 tbsp. oyster sauce (optional)
1 tsp. of fish sauce (optional)
¼ c. toasted sliced almonds (optional)
Directions:
Boil a pot of water and cook the green beans for 3 minutes. Drain the beans in a colander and put some ice over it to maintain its color. After about a minute, remove the ice, shake off any excess water and set aside.
Heat oil over medium-high heat in a large nonstick skillet. Add shallots and garlic. Stir slightly for about 2 minutes. Add green beans and mix well until green beans are well heated. Season with salt, pepper or oyster and fish sauce. Top with toasted almonds.
Notes:
The classic green bean casserole dish calls for a lot of dairy products. Even if you substitute with low fat milk and sour cream, that’s still a lot of calories. Instead, try this green bean dish, which is naturally low in fat and calories.
Not all households stock oyster sauce and fish sauce. It is certainly not necessary to buy them just for this dish. However, if you can borrow the sauces from your neighbor or friend, they really enhance the flavor and bring this dish to a different level!
Pumpkin Pie with Whipped Topping
Prep time: 10 minutes
Cook time: 20 minutes
Level: Easy
Ingredients:
1 15-oz. can of pumpkin filling
¾ c. granulated sugar
1 tsp. ground cinnamon
½ tsp. ground ginger
½ tsp. ground cloves
½ c. liquid egg substitute or 8 egg whites
12 oz. low-fat original soymilk or 12 oz. evaporated skim milk
1 c. low-fat frozen whipped topping (optional)
Directions:
Preheat oven to 350 degrees. Combine all ingredients in large mixing bowl. Stir with spoon or whisk until well combined. Spray 8 small custard cups with cooking spray. Divide mixture evenly between cups. Bake for 20 minutes or until knife inserted into middle comes out clean. Serve slightly warm with 2 tbsp. whipped topping on each serving.
Note:
This recipe eliminates the crust because that’s where most of the fat and calories comes from. This lighter version is still very delicious and you may never miss the crust.
