Having a happy holiday
The holidays are usually a time for family, fun, football and most importantly, food. From sweet potato pie to the green bean casserole, many dinner tables have traditional (and sometimes not-so-traditional) dishes that everyone looks forward to. But if the all-too familiar “food coma” is what’s most traditional about your holiday, a few simple healthy habits can keep your diet and waistline in check.
Elena Benezech, registered dietitian, with CHRISTUS Schumpert Health System, said there are ways to enjoy the holiday buffet without crossing the threshold into overeating. First and foremost, she said, don’t skip any meals leading up to the big dinner.
“Don’t skip meals throughout the day of the event to save calories for later,” Benezech said. “It will just make you hungrier, and you will eat more later.”
When it comes time to grab a plate and dig in, Benezech said to be mindful of portions sizes and dish choices. Using smaller salad plates when at a buffet-style holiday meal will help to avoid over owing the plate with excess food. And just as important as the amount of food is the nutritional content.
“Try filling up half your plate with salads and vegetables, instead of carb-heavy foods like bread, mashed potatoes and stuffing,” she said. “[And] don’t immediately go back for seconds, socialize instead.”
For some, those main dishes are a breeze to bypass, but come dessert time, all bets are off. If your dinner table is filled with an array of cakes, pies, cookies and sweets, Benezech said you don’t just have to choose one, or avoid them all, to stay health-conscious.
“Instead of grabbing multiple full-size dessert pieces, share with a friend or cut a sliver so that way you can taste all of them without having to take in full calories,” she said.
Even for some families that typically eat well-balanced and nutritious meals, the holidays tend to be a time for indulgence. Dishes that are rich and decadent, cheesy and fried or smothered in gravy need to be avoided or eaten in a very small portion. Benezech said these tips are crucial for those who are trying to watch their weight.
“[Avoid] anything fried, in a cream sauce, gravy covered or sugar-filled desserts,” she said. “Mixed alcoholic drinks also pack a lot of calories in a small glass.”
If you’re taking responsibility as head chef for the holiday meals this year, or even bringing dishes of your own to the table, there are plenty of alternatives to the traditionally calorie-packed choices and creative ways to entice others to join in.
“Fruit and vegetable trays often get skipped over during a buffet,” Benezech said. “Make your guest want these foods by making fruit kabobs, adding interesting yogurt or cottage cheese dips, and presenting them in a non-traditional way.”
Benezech said instead of all the traditional carb-heavy sides such as stuffing, mashed potatoes and sweet potatoes, try cooking true vegetables in a healthy way like steamed green beans, grilled asparagus or roasted cauliflower. And if healthy cooking isn’t in the family cookbook, Benezech suggested using resources such as Cookinglight.com and Eatingwell.com can be used to find ways to make your family’s favorite foods healthier.
While making health-conscious choices during holiday dinners is important to avoid overeating and maintaining a proper diet, it’s equally as important to socialize and enjoy the day for more than just food. Benezech said when enjoying the company of friends and family, it’s a good idea to try and move away from the food to avoid mindlessly nibbling. She said there are tips to use before and after the meal that can allow for a healthier holiday.
“Eat a healthy snack before you get to party to avoid being starving when you get there,” she said. “[And] bring gum to the party to pop in a piece when you are finished with your meal. Make the holiday an actual holiday not a ‘holi-week,’ try to avoid bringing leftovers home so that you are not tempted to overeat on multiple days.”
Instead of loosening your belt buckle or feeling as stuffed as the turkey, take a mindful approach to eating this holiday season. There are a number of ways to still enjoy your favorite dishes (and even having dessert, too), while also making health-conscious decisions and maintaining an adequate diet regimen. Most importantly, in addition to enjoying the indulgence of the holiday dinner, enjoy the company of friends and family.
