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Sep 01 2010

How Can I Survive Holiday Eating?

The holiday season brings joy and cheer to many but it doesn’t have to mean weight gain. With some thoughtful planning you can enjoy your holiday treats without starting the New Year packing extra pounds. Follow these survival tips:

• Plan ahead. Visualize what you’re going to eat and drink before attending an event. By having a game plan you’ll find it easier to pace yourself and make good choices.

• Maintain a basic healthy eating pattern. Eat at regular meal times, don’t skip breakfast, and enjoy healthy snacks. This will keep you from getting too hungry and over-indulging in holiday treats. Limit appetizers to a few of your favourites, especially if you are planning to have a full meal later. At the buffet, survey the choices first and take moderate amounts of your favourite foods. Then step away from the buffet table!

• Let the holiday spirit move you. Make a specific plan to get regular exercise during the holidays—strive for at least 30 minutes of moderate activity a day. This won’t just burn calories; it may help you de-stress from the holiday bustle. Every bit of physical activity you can sneak in counts, whether it’s at the gym, ice skating with the family, or walking the dog.

• Keep a good stock of healthy, lower calorie snacks in the fridge. Healthy snacks can double as mini-meals to keep you energized during your busy days. Choose fruit, vegetables, vegetable soups, low-fat yogurt, skim milk, hummus, whole-grain crackers and breads, lean deli meats and nuts and seeds. Remember the 80/20 rule—by eating nutritious higher-fibre, lower-fat foods 80% of the time, you can indulge in a few treats (20% of the time) without giving up your healthy eating pattern.

• When you’re the host, serve plenty of colourful fruits and vegetables. For great taste and holiday colour, dress up your vegetables and salads with red and green peppers, cherry tomatoes, red pimentos or cranberries. Serve vinaigrette dressings on the side instead of creamy dressings. For dessert, serve up a big platter of fresh fruit next to a smaller plate of baked goodies.

• Alcoholic drinks are loaded with calories and can dehydrate you, so drink them in moderation. Plan to have water or soda water with a slice of lemon or lime between each drink to pace yourself. When you’re hosting, have one or more non-alcoholic options, such as sparkling water with lemon, cranberry juice spritzers, ‘virgin’ ceasars, non-alcoholic beers, and lower-fat eggnogs.

The holidays are a time for socializing with friends and family—focus on the occasion, not on the over-abundance of food. With some wise planning, losing weight won’t have to be your New Year’s resolution!

Dietitian of Canada cookbooks—Simply great Food, Cook Great Food and Great Food Fast—are ideal gifts for everyday chefs who enjoy the pleasures of healthy eating. Available in bookstores and at http://www.dietitians.ca/