Enjoy delicious holiday foods without worrying about weight gain
The holidays don’t exactly sneak up on us, but extra holiday pounds sure can. Why? The “holidays” are actually celebrated over a span of more than a month.
“Between Thanksgiving and New Year’s Day, people have a marathon of social food-and-drink-focused events that leave them low on sleep and sacrificing healthy routines,” says Denver–based registered dietitian Laura Georgy, MS, RDN.
Thankfully, you can enjoy delicious holiday fare without overdoing it. Try these expert tips.
1. Rest to Boost Your Willpower
Get 7 to 8 hours of sleep before a holiday party or event. “Research shows that you will make better food choices, be able to recognize appetite cues, and consume fewer high-calorie foods when you’re well-rested,” Georgy says. No matter how busy your days get, prioritize your sleep.
2. Create a Party Playbook
Tracking what you eat and drink in a food diary can help you be aware of what you’re putting into your body. This is especially important if you have a health condition like diabetes.
“Each morning, write down what you plan to eat that day,” Georgy says. “We have the most self-control in the morning, so this is the best time to draft a meal plan.”
Think about what parties or events you’ll be attending later that day, and research your food options ahead of time, if possible. “Be realistic with what you will eat and drink,” she says. “Then work backward to healthfully fill in the rest of your day.”
3. Have a Pre-Meal of Vegetables and Tea
Before you head to holiday festivities, snacking on sliced bell peppers, carrots, or cucumbers will fill you up with fiber for very few calories, so you won’t arrive hungry, note Tammy Lakatos Shames, RD, and Lyssie Lakatos, RD, authors of The Nutrition Twins’ Veggie Cure.
They also recommend having a pre-party cup of tea. “Tea contains the amino acid theanine, which will bring on a mental alertness and calmness so you can make a mindful decision about your food choices when you get to the party.”
4. Eat and Enjoy—Really
Mindful eating can help you avoid consuming extra calories all year, but it’s especially helpful during the holidays.
“Pay attention to your food,” says registered-dietitian Sarah Mirkin, RD, of Beverly Hills, CA. “Eat slowly and savor it.”
Try this: Instead of standing over the chips and dip while talking to your friend, put a handful of chips and a tablespoon of dip on a plate and find a spot away from the food to continue your conversation.
5. Think About Your Drink
It’s certainly possible to have fun without alcohol. But if you do choose to drink, keep in mind that alcohol has calories, too.
“Steer clear of cocktails with many ingredients that can really pack a lot of calories,” says Toby Amidor, MS, RD, a nutrition expert in New York City. “Instead, choose a 5-ounce glass of wine or a 12-ounce bottle of light beer, which counts as one serving of alcohol.”
If you have diabetes, limit yourself to just one or two alcoholic drinks. Light beer or red wine are good options. But if you want.to try a mixed drink, ask for a mixer that is low in calories, such as club soda or fruit-flavored seltzer.
It’s also a good idea to drink a glass of water or seltzer between each alcoholic beverage to keep yourself hydrated, says Amidor.
