Your Healthy Holiday Survival Plan

With Community Health in mind, this information is provided by Purchase District Health Department

During the holidays, food isn’t just food, it’s a delicious experience loaded with tradition and temptation. And if you’re not careful, in the five weeks between Thanksgiving and New Year’s, the indulgent delights of dressing, pumpkin pie and eggnog can become the harsh reality of extra pounds. To survive the season, you need to party healthy, not hearty. The key is putting together a strategy that keeps your portions - and your appetite - under control.

Have a Game Plan

For several days before a party, cut back on both fat and calories. That way, you’ll be able to eat a little more without worrying about it. But never arrive at a party starving, or you’ll overeat. Eat a salad or something light and healthy before you go. Don’t feel the need to starve yourself all day in preparation for the party. A solid snack will keep you from pouncing on the finger foods as soon as you arrive.

Mingle Away From the Food

Once you arrive at a party, think before you drink! Drink small amounts of high-calorie treats such as eggnog, wine, beer, fruit punch, and sugary drinks. Lower calorie choices could be club soda or sparkling water with a splash of punch or fruit juice, mineral water, diet soda, unsweetened tea, or flavored water. Hold off on the hors d’oeuvres and champagne for a while. The longer you put off eating and drinking alcohol, the less time you’ll have to overindulge. Research shows that consuming alcohol and high-fat appetizers may cause you to eat more during the main course. To avoid feeling deprived and dodge the social pressure from others, put the seltzer in a wine glass or the diet soda in a highball glass.

Fill Your Plate

Yes, you did read that. Use a plate rather than grabbing handfuls of everything. (A fistful of nuts, for example, packs 15 grams of fat and nearly 200 calories.) Fill three-quarters of your plate with chopped fresh vegetables and fruit, reserving the remaining quarter for anything you want, whether or not it’s low in fat.

Try preparing your plate where your foods don’t touch. This is an easy and surefire way to keep your servings from becoming too big. Another, and even better tip is to make it a small plate – a side plate instead of a dinner plate. Even if you go back for seconds, eating two small plates is better than grazing next to the food table.

If you’re at a buffet dinner, serve yourself healthy foods; salads, grain dishes, and vegetables that aren’t covered in dip or cheese. Don’t feel obligated to eat whatever you take. And whatever you do, sit down away from the buffet table and snack bowls to savor each bite. Don’t fill up your plate with a drink in your hand, then start chatting. Before you know it, you’ll have an empty plate and barely a memory of having eaten. To reduce the risk of unconscious consumption, remember to mingle without food.

Speaking of seconds, keep in mind that another helping of mashed potatoes (110 calories), a slice of turkey breast (120), and a narrow sliver of pecan pie (215) can easily add up to more than 440 calories and about 14 grams of fat. So make your first plateful of holiday dinner your last. Take a 20-minute intermission before reaching for seconds to give the urge to refill your plate an opportunity to pass.

Another great tip is to set a time that you will not eat anymore in the evening, for example, 7pm. This will help you not to munch continuously.

Progress Not Perfection

Stay positive and enjoy the holidays. If you feel you have gotten off track, just start fresh the next day. An early morning walk or workout and a light breakfast are the perfect "re-start!" Exercise quells your stress level, boosts metabolism, and provides a feeling of well-being that can fuel your resolve to eat healthy during the holidays.

What about those Gifts of Candy & Popcorn!

Great! A gift box of candy... now what? Pick a time during the day to slowly savor and enjoy one or two pieces. Repeat the next day, but only pick one or two pieces per day - it will last a lot longer too!

Donate to others! It's the perfect time of year to give unopened boxes of candy, popcorn tins, salami, and cheese to local food drives.

Nut sense! Nuts are a great healthy snack…but portion size is still important. Count out one ounce of your favorite nuts on a napkin and put the container away (up on a high shelf and out of sight). Enjoy them slowly, along with some veggies and fresh or dried fruit.

If you need more information or ideas, visit eatrealamerica.com or contact DeAnna Leonard RN, LDE - Purchase District Health Department. 270.444.9625 ext. 107.