food
By Sarah Grace Smith
O Come, All Ye Healthful How to maintain a healthful diet this holiday season
W
hen the holidays roll around, so, too, do delicious sweets and colossal feasts. Amid all the joy and cheer, many people easily slip into unhealthful eating habits. How can you avoid overeating or binge eating over the holidays? We talked all things holiday food with registered dietitian Matthew Black from Ohio State Outpatient Care New Albany to keep you and your diet on track.
For healthful versions of holiday recipes, Black recommends consulting www.skinnytaste.com.
What are the “know before you go” tips?
“It’s always a good idea to bring one or two things that you’ll enjoy and fit your diet,” says Black. “Choices are pretty limited as far as lower-calorie or even healthful food options at gatherings.” Black also recommends asking other partygoers what they plan to bring to the party in order to scope out the possible menu. If healthful food items seem scarce, it’s on you to bring your own food.
Any particular foods to avoid?
“Perhaps a better question would be what items should you avoid,” says Black. Different people have different “failure points,” or types of foods they are most tempted by, he says. The time of day when people are most tempted to overeat and snack varies as well. “Once you identify these areas of concern, you could then develop a game plan for how to best deal with them,” says Black. Alcohol should also be limited, since it can serve as an appetite stimulant as well as a moral loosener. The more alcohol someone has, the less likely they are to care about their previous health goals. Although a party favorite, cheese is another food Black warns against. “Cheese can be challenging to enjoy without going overboard,” he says, “because often, the fat content is quite high, making it high in caloric content.” 34
What are the most nourishing appetizers?
“Appetizers using non-starchy vegetables, whole grain salads and whole grain products would be a good start,” says Black. Whole grains offer more fiber, which will make you feel fuller. Black also suggests searching for cocktail shrimp. “This is a great protein source and contains almost negligible fat content,” he says. “Six jumbo-sized shrimp are
only about 100 calories and 15 grams of protein.” As far as the charcuterie spread goes, lean protein choices such as select cuts of ham and turkey are preferable to high-fat cured meats such as salami. The berries, nuts, roasted vegetables and dried fruits all offer free rein as well. For healthful versions of holiday recipes, Black recommends consulting www.skinnytaste.com. www.healthynewalbanymagazine.com
