Enjoy the holidays without overeating
By
Rose Fisher Merkowitz-
The hectic pace of the holidays keeps us busy, leaving little time for us to concentrate on exercise or healthy eating. A decrease in physical activity, combined with the temptation of all those holiday goodies and foods can lead to an unwanted holiday bonus of weight gain. Staying on track with diet and exercise does not have to take the fun out of the holidays. The following simple tips can help you easily stay on course and enjoy yourself during the holidays without increasing your waistline.
• Be realistic. Don't try to lose weight over the holidays, just strive to maintain your current weight instead.
• Don't go to a party or family gathering hungry. Eat a light snack before you go to curb your appetite and to avoid overeating.
• Avoid high fat snacks and appetizers. Eat small limited amounts of nuts, candies, cookies, chips, cheese and dips or spreads made with regular cream cheese or sour cream. Instead fill up on fresh veggies and fruits with low fat or no fat dips and pretzels. Veggies and fruits are high in fiber, low in calories and will help satisfy your hunger and will help you to eat less at the main meal.
• Avoid consuming too many high calories beverages. Soft drinks, eggnog, punch and alcoholic beverages are high in calories. Alcoholic beverages also increase your appetite. Limit the amount you drink or try sipping on a diet soda, unsweetened ice tea, or water.
• Check out the buffet table before you make your food choice. Select a small plate if possible. Decide which foods you really want to sample, and then take only small portions. This way you can enjoy your favorite foods in small amounts and limit the number of calories you consume.
• After filling your plate at the buffet table, leave the area and go sit down to enjoy your food. Standing near the food table may tempt you to go back for seconds or to continually nibble. Limit yourself to one plate of food. Take your time while eating. Enjoy spending time socializing with friends and family. By eating slower you will enjoy your food more, and it will help you to feel satisfied without eating too much.
• You can have dessert, but just a small one! Most desserts are high in calories and fats, so select one small serving of your favorite dessert or opt for fruit as a low fat option.
• When preparing holiday foods cut back on the fat. You can remove 25% of the fat from most recipes, and they will still look and taste the way they did.
• Take time for exercise. Go for a walk, use your exercise equipment, walk your dog, take the stairs instead of the elevator or escalator, go shopping at the mall and incorporate extra walking, or do a fun activity with your family like bowling or biking.
• Simple recipe ideas to cut fat and calories from holiday recipes:
… Instead of cream cheese use low-fat or no-fat cream cheese or low-fat ricotta cheese.
… Instead of sour cream, use low-fat or fat free sour cream, yogurt or 1/2 cup of low-fat cottage cheese blended with 1 1/2 teaspoons lemon juice.
… Choose low-fat cooking methods such as baking, broiling, boiling or grilling.
… Do not season foods with extra fats or oils.
… Use reduced fat or no-fat mayonnaise.
… In cakes and quick breads replace half the oils with applesauce.
… Replace a whole egg with 2 egg whites or 1/2 cup of egg substitute.
… Use nuts sparingly or replace with dried fruit.
… Use low-fat cheese (6 grams or less per ounce)
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