Holiday Eating 101: Be Nice, Not Naughty This Season

Every holiday season we have the best intentions to celebrate the many wonderful things about this time of year and try to avoid any negativity. We make promises to ourselves and try to stick to them.

This year I will NOT:

  • Allow stress to win
  • Fight with family and friends
  • Spend too much money on gifts and party supplies
  • Overindulge in food and drink

Sound familiar? Let’s explore the last one for a moment. Every year we say we’re not going to eat every tasty treat in sight. That goes for the 10 pounds of juicy turkey and rich stuffing, piles of Grandma’s mashed potatoes covered with savory gravy, creamy dips, hearty breads, cookies, cakes, pies, oh my! I’m getting hungry just thinking about all these delicious culinary creations, but let’s not forget most are packed with high fat and calorie counts.

Thanksgiving SpreadAlso, don’t forget, the spirit of the holidays is often celebrated with spirits from the bottle. All those glasses of eggnog, wine, craft beers and specialty holiday drinks can pack on the pounds.

That’s not to say we shouldn’t enjoy ourselves during this special, social time of year. The key is, as we know but sometimes forget, we have to keep a closer eye on what we’re putting in our mouths. It’s easier said than done as we get wrapped up in the holiday magic, but there are some common-sense tips to keep in mind throughout the next month and a half.

Registered Dietician Lynn W. Nichols at The Riddle Hospital Nutrition Center offers some basic rules to ward off that pesky holiday weight gain.

Make a Plan

“The key to any event is planning,” she says. “This will help you enjoy the season without fear of overindulging.”

Be Choosy

“When it’s your turn, you will have already decided what you want. Only make one trip to the food table, and only take the foods you want. If you can have mashed potatoes any day at home, avoid them and choose the foods you only eat once a year,” says Nichols.

Treat Yourself, Sparingly

“It’s not practical to avoid all of your holiday favorites. The key is to choose small portions of those you can’t resist. If you’re going to more than one party, spread out your favorites among the parties,” she says.

wcl small bites

Don’t Go Hungry

Nichols suggests you should “eat a small, healthy snack before going to a party. This will prevent you from overeating. You want to be able to choose your foods because you like them, not because you are starving.”

Pay Attention

“It’s very important to pay attention to what and how much you’re eating. Eat slowly and savor every bite. Be mindful, and enjoy,” she says.

Avoid High-Fat Food

“There are plenty of great alternatives to the high-fat cheeses, greasy chips and snacks,” says Nichols. “Try hummus dips with fresh vegetables or try fresh salsa. Grilled chicken, baked chips and fresh fruit are also popular finger foods.”

fresh ideas

Focus on Family and Friends

“It’s not all about the food,” Nichols reminds us. “It should be more about friends, family and being thankful for what we have. Instead of filling up on food, fill up on friendship. Plan a non-food-related outing, like an ice skating party, walk through a local park or a holiday tour.”

Keep On Moving

Nichols reminds us that although exercise is important year round, it’s unfortunately one of the first things we neglect when we get overwhelmed with the holidays.

“This shouldn’t need to happen. It’s ok to shorten a workout if you need to, but don’t give them up,” she says. “Plan your exercise activities on your calendar just like you do other important events and appointments.”

Those are some great, easy-to-follow tips from Lynn Nichols. Other tools I’ve found useful are the many free applications we can download right to our smart phones. From calorie counters to exercise guides, they’re right there at our fingertips, so why not give them a whirl? Happy holiday eating!