Savor the Holidays
Statistics show that the average person gains about five pounds during the holiday season. While that might not seem like that much, the problem is most people don’t lose the weight. And year after year, those pounds add up.
Culprits include richer foods, high-calorie beverages, more parties, and snacks at every step. A little nibbling instead of dinner may seem innocuous, but it’s probably not.
“Holiday parties often include buffets with lots of small bites and appetizers,” says registered dietitian Nancee Jaffe with the UCLA Digestive Health and Nutrition Clinic. “This can lead people to believe they are eating less. For instance, that inevitable platter of cheese cubes looks harmless, but just two cubes can add up to 100 calories and nine grams of fat.”
Below are some strategies to help you partake in holiday festivities without packing on the pounds, or feeling like a curmudgeon.
Be Beverage Aware
Sipping on adult beverages is certainly part of holiday celebrations. It’s fine to have a little alcohol, but know that alcohol can be a hidden source of calories. It’s obvious that eggnog is loaded with fat, sugar, and calories. A cup has more than 200 calories and about 20 grams of sugar. But other popular mixed drinks can be caloric too. A typical 8-ounce margarita has 240 calories. A five-ounce glass of wine or a 12-ounce beer contains 160 calories. A 12-ounce can of cola has more than 150 calories, and fresh orange juice has just over 100 calories; add alcohol and calories can double.
How can you better manage your consumption? Alternate each high- calorie beverage with sparkling or still water. You can also make that juice festive and fizzy with sparkling water, or have a white wine spritzer. Fragrant and delicious hot or chilled fruit teas are other delicious low-calorie choice.
WHAT YOU CAN DO
➢ Alternate high-calorie beverages with sparking or still water.
➢ Use smaller plates and serving utensils.
➢ Eat a healthy snack before going to parties.
➢ Do some light physical activity after rich holiday meals.
Smart Snacking Strategies
It may seem counterintuitive to snack before you go out to a holiday party, but it can help you avoid overeating. Choose protein and fiber combinations that help satisfy hunger. Good choices include hard-boiled eggs and whole-grain bread; a whole banana with a tablespoon of peanut butter; or skinless chicken breast on a bed of baby spinach. The key is not to arrive to a party starving, and thus being tempted to eat everything in sight.
“The fun of eating during the holidays is to try a little bit of everything,” says Jaffe, “The problem is most people serve themselves a normal or greater than normal portion size of every dish, and then overconsume. Instead, focus on two bites worth of each dish, so you get to try each without over-indulging.”
Size Matters
Studies have shown that people tend to eat more when the plates, bowls, and even serving utensils are large. The same is true when huge platters of food are actually on the dinner table. A simple solution is buffet-style serving, in which guests have to get up and go to a separate table for a second helping.
“It sounds trite, but eat off a smaller plate,” says Jaffe. “We eat with our eyes. Smaller plates look more full with less food. Research has shown we get the same satisfaction and level of fullness off less food on a smaller plate.”
The exception is vegetables and fruits. Platters filled with salads, fruits, and other simply prepared steamed veggies can encourage people to eat more of these lower-calorie foods. Finally, if you’re hosting, offer your guests take-home containers so they know that they can have some goodies to savor later.
Get Physical
While you may not be ready for a game of touch football after a meal, a simple stroll will aid digestion. You could have a little fun along the way by setting up a scavenger hunt ahead of time. Or if there are dogs in the home, there’s no better time to take your four-legged friend for a walk. Especially if he or she has been hanging around the table to help clean up those stray bits of food that guests have “accidently” dropped on the floor. Dancing is another way to get a little movement, and encourage social interaction among your guests. Have your guests suggest their favorite tunes to inspire everyone to get into the act.
Most older adults require fewer calories than in their younger years. The Academy of Nutrition and Dietetics recommends the following for adults over age 50: moderately active women should consume 1,800 calories per day, and men no more than 2,400 calories per day. To find out how many daily calories you need, go to the American Cancer Society web page: www.cancer.org/healthy/toolsandcalculators/calculators/app/calorie-counter-calculator.
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