holiday food
Blog

Does your belly feel like a bowl full of jelly?

Published Date:

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.

More from SIU Blog

woman breathing

Do you whistle when you breathe? You may have subglottic stenosis.

Subglottic stenosis (SGS) is a narrowing of the trachea, or windpipe, just below the vocal cords. This narrowing can cause shortness of breath, a whistling noise when breathing, cough, and increased mucus production.
colon model

Know your risks for colorectal cancer

Colorectal cancer is the third leading cause of cancer-related deaths among American men and women. Here are some tips, risks factors and symptoms to know.
pregnant on exercise ball

Why a strong pelvic floor matters in pregnancy

While most pregnant women focus on prenatal vitamins, balanced diets and avoiding alcohol, many overlook a critical part of their health: their pelvic floor.