Enjoy
holiday meals without extra weight gain The average American gains about one to two pounds during the holidays. Even scarier, the less dramatic the weight gain, the more likely it is to stay and accumulate long-term. Holidays are meant to be enjoyed, but most people overdo it with
the copious amounts of food eaten over several days. There are smart
ways to enjoy your holiday meals without the extra weight gain.
Many
people tend to prepare for large holiday feasts by fasting for the
entire day leading up to the meal. This leads to overeating later in the
day, and eating even more than you may have originally intended. Make
sure to eat before your holiday meal and include breakfast in the
morning, even if it is a very light meal. Breakfast helps kick-start
your metabolism and can keep you from eating too much at a holiday
gathering.
When
building your plate at your holiday meal, try to use a smaller plate if
available. A 9-inch plate is suggested, as it helps control portion
sizes. As you scan all of the food options in front of you, brainstorm
ways to make half of your plate fruits and vegetables. Luckily, there
are a variety of seasonal fruits and vegetables that make their way into
holiday menus, so try to incorporate these into your meal. It may even
help to fill half of your plate with these foods before heading to the
entrees and other side dishes. When you sit down to eat, make sure you
have a glass of water by your plate, and make it a goal to finish your
water before you finish your meal. Also, eat slowly. It can take about
20 minutes for your brain to tell your stomach that you are full, so
eating slowly helps you to recognize when you are full before it is too
late.
Holiday
parties can be an easy way to eat entirely too many calories, even if
you weren’t hungry to begin with. First, do not leave your house hungry
before going to a party. It may help to eat a snack. Munch on a fresh
fruit or vegetable before heading out the door. While you are at the
party, drink a glass of water before you visit the food table, then
allow yourself one small plate of snacks. Scan the table before deciding
what to eat, and only put items you really want on your plate. Choose
two or three of the less healthy dishes and fill the rest of your plate
with more nutritious foods. If fruits and vegetables are an option,
incorporate these into your spread. If you’re concerned about healthy
foods being available at the party, offer to bring a dish. Once you are
done filling your plate, make sure to sit or stand away from the food
table. The more you see tasty food, the more you will want it. Standing
near the food table can also lead to mindless tasting, which adds up
over the course of a party.
Eating
healthy during the holidays may seem like a mind game because it often
can be. Naturally, you will want to eat all of the delicious seasonal
treats, and you can, in moderation. Don’t skip out on your aunt’s
homemade fudge that she only makes once a year, or your Grandma’s famous
Christmas cookies. Enjoy these treats, but in small amounts.
Eat one cookie instead of four and ask for a smaller
portion of fudge. While you are eating, focus on taking smaller bites
and take the time to appreciate the rich flavors of your food.
Eat
slowly and without the distraction of your cell phone or TV. Also,
large holiday meals can still be enjoyed occasionally. Make sure you are
celebrating a holiday, not a “holi-week,” or “holi-month.” Gain-ing an
extra pound or two won’t happen overnight from one large holiday meal,
but weight gain will happen if several days of the month consist of
large meals and extra calories from Christmas party snacks. Bal-ance and
moderation are key to a healthy diet, and they are still important
during the holiday season.
Most
importantly, remember the true reason for the season. The holidays are
meant to celebrate faith and en-joy the company of your friends and
family. Don’t make food the main focus. Instead, make it a point to
spend quality time with your friends and family and catch up with loved
ones you haven’t seen in a while. Big meals are a great way to gather
family together, but the purpose isn’t to eat — it’s to enjoy your time
with the ones you love.
Abigail Scallan is an assistant extension
agent (general nutrition) for the LSU AgCenter. Her main focus is adult
nutrition education and promotion in Caddo and Bossier parishes. She
can be reached at
[email protected].
