Your Health Holidays the healthy way
It’s holiday time. There are cookies at your office, egg nog at your book club, cheese logs at your neighbor’s house, and homemade gravy at your mother-in-law’s. You’re always on the run and don’t have time to eat right or exercise as usual. A nagging question keeps popping up in your mind...“with all this great food in front of me, how many extra pounds will I gain by 2008?” Relax, holidays don’t have to mean extra pounds. Even seasonal treats can fit into a healthy eating plan. The key is balance and moderation.
Statistics for how much weight Americans tend to gain during the end-of-the-year festivities vary from 1 pound to 10, but it’s undoubtedly a tough time for anyone trying to eat healthfully.
And then there’s exercise. According to the National Center for Health Statistics, most Americans – 59% in 2003 – do not engage in vigorous, leisure-time physical activity. Add in the time demands of the holidays and the urge to stay inside because of the weather, and you have a recipe for even more inactivity.
To avoid holiday weight gain, balance the calories you consume with the calories you burn. Physical activity and moderate food choices will help. The tips below are gifts you can give yourself and your family to maintain a healthy lifestyle.
Healthy holiday eating
- Overcome the urge to overeat. Standing by the buffet table is temptation to overeat. Remember, holiday parties are a time to celebrate with family and friends, not just food.
- It’s easy to indulge during the holidays. Make sure to watch portion sizes and select one or two of your favorites from the host of tempting foods, or try an appetizer-sized helping of each dish instead of dishing up a full serving.
- Leave those extra calories behind – limit your intake of foods high in fat or added sugar.
Manage stress and emotions
- One way to keep stress at a minimum is to lower your expectations about holidays. Ask for help to lighten your holiday schedule. Host a potluck holiday meal instead of cooking dinner. Or serve it buffet style instead of having a sit-down meal.
- If you’re sad about a loss, turn to people for comfort instead of food.
- Another way to deal with emotions is to make sure exercise remains a priority in your life. Exercise can be a great stress reliever.
Holidays the healthy way
- Bowls of fresh fruit are a festive and sweet substitute for candy or chocolates.
- Remember, calories add up! This is especially true during the holidays when we snack more. For a healthy snack, choose a piece of fresh fruit.
- You’ve tried the leftover turkey sandwich; now try the leftover turkey salad! Add a few pieces of turkey to a generous portion of mixed greens, cucumbers, mushrooms, peppers, or any other vegetables you like. Sprinkle with dried cranberries for that authentic holiday taste.
The bottom line
The bottom line, the experts say, is to try to maintain a healthy lifestyle both in and outside of the holiday feasting season. Constant weight gains and losses can be harmful to your health and your psyche.
The best way to survive the feasting season? Keep in mind that celebrations are really about family and friends – not food.
Healthy cooking tips
- Add fresh herbs toward the end of cooking for a final burst of flavor and color.
- You can leave out half the sugar called for in most baked goods and they'll still taste good. But, make sure you use at least 1/4 cup of sugar, honey, or molasses for every cup of flour to retain moisture.
- Use olive oil for salad dressings, marinades, and sauces.
- Although adding salt to boiling water increases the temperature, it doesn't change the time it takes to cook food. It's only sodium you don't need.
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Instead of this
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Choose this
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Calories saved
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| Pot roast |
Roasted chicken |
112 per 3-oz. serving |
| Turkey, dark meat with skin |
Turkey, white meat, no skin |
55 per 3-oz. serving |
| Bottle of beer (12 ozs.) |
Glass of wine (4 ozs.) |
Approximately 50 |
| Crackers and cheese |
Veggies dipped in light salad dressing |
Approximately 120 |
| Eggnog |
Spiced hot cider |
260 per 8-oz. serving |
| Pecan pie |
Pound cake |
387 per slice |
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