Do most people really gain weight during the holiday season?
As a dietitian in private practice, experience tells me many people do gain a few pounds between now and New Year's Day. But a couple of extra pounds on the scale the morning after a food fest aren't a big deal. The extra carbohydrates and sodium consumed at an oversized meal causes your body to retain fluid - weight you'll shed in a couple of days. One day of uncontrolled eating won't make you gain body fat. But if that one day spirals into a month's worth of rich meals and extra nibbles, you be carrying an extra 5 pounds come January 1st.
So what are some tips to prevent gaining weight over the next few weeks?
- Forget about dieting. Now is not the time to try to lose weight. Having unrealistic expectations can lead to overeating. Instead, focus on maintaining your weight during the month of December, a worthy accomplishment for many people. Allow yourself a few treats so you don't feel deprived.
- Have soup or salad before going to a party. Studies have shown that a first course consisting of a large green salad with a light dressing, or a bowl of broth-based vegetable soup, can reduce the total calories you eat during a meal. These foods take the edge off your appetite so you don't arrive starving and dive into the nuts. And do not skip breakfast and lunch to save all your calories in anticipation of holiday meal or party. This tactic will backfire, ensuring you arrive at the party ravenous and ready to eat everything in sight.
- Be choosy. Miniature hors d'oeuvres wrapped in pastry, breaded or stuffed with cheese are generally high in fat and calories. For instance, just four bite-size sausage rolls deliver roughly 200 calories and 11 grams of fat, one-third of it saturated fat. Opt for lower fat nibbles such as smoked salmon, shrimp and cocktail sauce, chicken satay, sushi, cold spring rolls (not fried), veggies and dip, and crackers with antipasto. Once you fill your plate with a small portion, move away from the food table to prevent grazing your way through the party.
- Drink less. Alcohol delivers calories without nutrition and lowers your inhibitions, including the one that tells you to back away from the buffet table after you've had one helping. Limit yourself to one drink per hour - the time it takes your body to metabolize one standard alcoholic beverage. Alternate alcoholic drinks with sparkling water, cranberry and soda or tomato juice.
- Fit in exercise. Even a 15 minute power walk or jog can burn calories, reduce your appetite, and strengthen your willpower to stick to your eating plan.
What are some guilt-free, healthy holiday foods?
Many holiday foods are good for you. Here are the top five holiday foods that are low in fat and have plenty of other nutritional benefits too:
Low fat Eggnog -- low fat eggnog has one-half the fat and calories as traditional eggnog and it is an excellent source of calcium. (1 cup of fat free eggnog packs over 300 milligrams of calcium and virtually no fat.). You can also buy eggnog flavoured soy beverage - this is calcium enriched and a source of plant chemicals called isoflavones that can help lower blood cholesterol and appear to protect from prostate cancer.
Cranberry sauce -- cranberries are loaded with antioxidant compounds called anthocyanins, which may help protect you from cancer. Anthocyanins also prevent urinary tract infections from recurring in women. Cranberries also contain a healthy dose of dietary fibre, potassium and vitamin C.
Sweet potatoes/Yams -- These are loaded with beta-carotene, an antioxidant nutrient may protect from certain cancers and heart disease. Your body also converts some beta carotene to vitamin A, a nutrient you needed for healthy vision and infection fighting. One-half cup of cooked sweet potato packs one day's requirement for vitamin A and 11 milligrams of beta-carotene. Experts recommend that we consume 6 to 15 milligrams per day for health protection. Boil or steam, puree with orange juice, brown sugar & add a touch of cinnamon.
Gingerbread - Here's a holiday cookie that is definitely low in fat. Gingerbread has only 30% of its calories from fat and it is also a good source of iron thanks to the molasses added in baking.
Dark chocolate -- Chocolate contains natural compounds called flavonoids, the same type of antioxidant that is found in green and black tea leaves. These antioxidants help keep blood pressure and blood sugar in check. Even though chocolate has saturated fat, it is not the kind that raises blood cholesterol levels.
Turkey -- Fat is definitely not an issue with turkey. A three ounce serving has only 140 calories and only 2 grams fat. If you're concerned about the fat content of your turkey dinner, moisten your traditional bread stuffing with chicken or vegetable broth.
