Family, parties, traditions, and plenty of delicious, festive food abound over the holidays. However, most individuals gain weight over the Christmas season, according to a study. But don't give up hope; this year might be different. It is possible to make wise, eating healthy choices while still having fun.
Julia Zumpano, RD, LD, a registered dietitian, offers advice on how to enjoy the holidays without packing on the pounds.
Smart Ways to Eating Healthy During the Holidays
Jump to:
- 1. Get up and go!
- 2. Allow yourself to indulge in a little deception.
- 3. Reduce your chances of succumbing to temptation.
- 4. Eat a lot of fruits and vegetables
- 5. Never show up hungry to a gathering
- 6. Make your own decisions about which parties to attend
- 7. Make sure you're not consuming too many calories as well
- 8. Politely decline
- 9. Concentrate on socializing rather than eating
1. Get up and go!
Regular, consistent aerobic exercise is one of the most efficient strategies to maintain or reduce body weight. Increase your fitness regimen over the holiday season to burn more calories. Increase your daily exercise time from 30 minutes to 35 or 40 minutes. If you now exercise three times per week, increase your workout frequency to four to five times per week and raise the intensity of your exercises. (As usual, consult your doctor before beginning any fitness regimen.)
2. Allow yourself to indulge in a little deception.
It's OK to err on the side of caution! During the Christmas season, allow yourself one modest serving of a sweet or savory seasonal dish or beverage every couple of days. But keep in mind that you may need to make up for it later in the day by lowering your overall caloric intake or exercising to burn a few additional calories. You may still have your grandmother's legendary Christmas pie, but moderation and forethought are required!
3. Reduce your chances of succumbing to temptation.
One strategy to efficiently minimize your calorie intake is to avoid even the smallest risk of coming into touch with "tempting" food. While you won't be able to influence every circumstance, concentrate on the ones you can. Do you store candies or cookies at your desk or on the counter, for example? Are your Christmas treats kept in high-traffic areas such as the dining room or pantry? Make a mental reminder to store goods in less accessible locations. If you bake, save a little portion for yourself and your family and then distribute the remainder. If you get food as a present, either re-gift it, donate it, or give it away.
4. Eat a lot of fruits and vegetables
Eating seven or more servings of fruits and vegetables each day is an excellent method to keep your stomach full without going overboard on calories. Fruits and vegetables have less calories and more nutrients per gram than other snack foods (such as chips, crackers, and cookies). Furthermore, the fiber in fruits and vegetables will keep you fuller for longer than typical snacks.
5. Never show up hungry to a gathering
Eat a nutritious snack before going to a holiday party, such as a serving of your favorite fruit or a handful of almonds. Don't rush to the food table to load up on snacks when you arrive at the party. Assess your hunger instead. When you're hungry, take a look at all of the food options. Being aware of all of your alternatives will enable you to make better-informed decisions.
6. Make your own decisions about which parties to attend
At gatherings, make heart-healthy choices. Bring a nutritious appetizer like pre-cut fresh vegetables, whole-wheat pita chips with Greek yogurt or hummus dip, corn chips, guacamole, or fruit salad. Alternatively, make a nutritious dessert such as fat-free pudding, fruit crisps, or low-sugar cookies. This way, you can be certain that there will be at least one healthy choice on the table. Reduce the quantity of food you consume by using smaller dishes. Heavy cream or gravy sauces, as well as high-fat meats, should be avoided (such as meatballs, sausage, pigs-in-blankets, or fried chicken wings).
7. Make sure you're not consuming too many calories as well
Whether or whether they include alcohol, holiday drinks may be heavy in sugar and calories. Limit yourself to a small glass or choose lower-calorie beverages like coffee, tea, flavored water, dry wine, or spirits on the rocks instead. But, whatever you do, make sure you drink enough water!
8. Politely decline
Many times, you feel compelled to consume meals because they are constantly placed in front of you. Learn to respectfully decline or ask for a little amount to be taken home and given to a neighbor, friend, or family member in need.
9. Concentrate on socializing rather than eating
At a gathering, avoid standing near the food table. Get out and socialize instead. Conversation, after all, is calorie-free! Try to stand more than you sit (it burns more calories!) and volunteer to assist clean up (it burns even more calories!). Be courteous and eat last; the meal will seem less attractive once everyone has sunk their claws into it or if it has been sitting out for a long.
