Surviving the Holidays Without Gaining a Pound by Christine Ardigo MS RD CPT
The holidays are upon us and the gift no one wants to get stuck with is “those extra pounds.” Between the parties, stress, and holiday food, you need a plan to deal with all these tempting eating occasions. Holidays should be a time of memories, thanks and laughter with family and friends, but there is always a huge amount of food around. We need to eat healthier and lighter on non-function days, and increase our exercise as well. Here are some tips to get you started:
DRINKS Although a celebratory drink is fine, excessive drinking or consuming drinks that are really “desserts in disguise” can be a too easy way to ingest your calories. At gatherings, start with a non-alcoholic drink or save the alcoholic beverage for your meal. Mix alcohol with diet soda or club soda. Mix wine with club soda for a wine spritzer. Drink light beer. Here are the calories in common holiday drinks: Eggnog with rum: 370 calories & 14gms of fat Peppermint hot chocolate: 380 calories & 26gms fat Hot buttered rum: 300 calories & 11gms of fat Martini: (6oz) 600 calories Godiva chocolate liqueur (3oz): 310 calories Kahlua, Amaretto, Schnapps (1oz): 110-135 calories Baileys (1oz): 150 calories and 7gms of fat
Wine: 120 calories (Spritzer: 60 calories) Champagne: 100 calories Regular beer: 150 calories Light beer: 100 calories Vodka/Gin: (1oz) 65 calories
TRICKS TO GET YOU THROUGH THE HOLIDAYS If you feel the need to splurge on all the glorious food, don’t waste calories on beverages; drink water. Fill up on low fat meat and vegetables and decrease your carbohydrate intake. When you eat carbs, choose those high in fiber. If you must try everything your host prepares, take small portions of each. If you indulge, pick your poison: alcohol or dessert, or just have a small serving or both. Exercise more to reduce stress and keep the pounds off. If you are hosting a party, serve lower fat, lower calorie varieties of all of the favorites: you will feel better and so will your guests. Instead of bringing the usual high fat desserts or alcohol as a gift, opt for healthier choices such as a fruit or vegetable platter, or even gift certificates to a spa, personal trainer or a dietitian! And, don’t forget, when shopping for gifts, bring your list, but also bring healthy snacks to get you through the long day. Even tossing a protein bar in your jacket will do.
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