Does your belly feel like a bowl full of jelly?
Did you know the average weight gain between Thanksgiving and New Year’s is three to five pounds?
The holiday season may not be the best time to attempt weight loss, with holiday parties and plentiful feasts, but it’s possible to maintain your weight and avoid spreading your waistline.
With some planning, fitting holiday treats into a healthful eating plan is achievable. All foods can fit into a healthy eating plan if you choose smaller portions of high-fat and high-calorie foods popular this time of year.
Here are some simple suggestions for cooking and preparing food:
- Substitute evaporated skim milk for heavy cream in side dishes and sauces
- Use chicken broth instead of butter for potatoes and stuffing
- Replace at least half the oil, margarine or butter in muffins, desserts and quick breads like banana bread with an equal amount of applesauce
Follow a few guidelines for healthy holiday eating:
Be prepared
Accept that temptations are high during the holiday season. Fight inevitable cravings by increasing physical activity, which can help suppress your appetite.
Be realistic
Don’t try to diet. Your goal should be to maintain weight, not lose it. Remember, calories ‘in’ must equal calories ‘out’ to keep your weight the same.
Be selective
Choose the holiday favorites you must have. Don’t try to cut out high-fat favorites like eggnog and candied sweet potatoes. Instead, opt for smaller portions and fill the rest of your plate with lower-fat, higher-fiber choices such as apples, cranberry dishes, baked squash, pumpkin, whole-grain breads and pastas.
Plan ahead
To avoid surrendering to high-fat fast foods on hectic days, pre-plan several quick, healthy meals. Have these readily available in the refrigerator or freezer for quick reheating. When attending a party, offer to bring a favorite low-calorie dish so you know there will be at least one “safe” option.
Hydrate
Drink water throughout the day to help curb your appetite.
Get moving
Aim for at least 30 minutes of physical activity 3-4 times a week.
Win the weight-gain battle by shifting entertainment to non-food events such as dancing, playing games, ice skating or singing carols. These activities can help you maintain good health and a healthy weight.
