Here are tips to surviving the holiday food bonanza, with an eye toward keeping the weight off:
Don't diet. With all that temptation, it's stressful enough trying to maintain your present weight through December without applying new restrictions. When tough diets backfire, it can cause you to binge on the foods you outlawed earlier, which leads to weight gain. Focus on controlling portion sizes and getting regular physical activity; it will be easier to attempt that diet after the holidays.
Avoid full-fat dairy. Lots of fat and caloric intake come from dairy products. Think sour cream, milk with cookies, all those rich cream-based soups... Replace sour cream with yogurt (saving over 150 calories per half-cup), and have a glass of skim milk with those cookies (about 70 calories saved).
Turkey is good! The classic holiday bird is one of the leanest of meats. Broil, stew or bake for the healthiest results, and cook it on a rack so the fat drips away from the meat. Avoid the deep-frying trend and opt for white meat over dark (pass that drumstick to someone else!). Also, remove the skin before eating. Even though it's tasty, that's where most of the fat and calories hide.
Don't cheat while you're cooking. I saw that. We all saw it: while you were waiting for the biscuit timer to go off, you ate half the stuffing and pulled three handfuls from the bottom of the turkey. "Just tasting it?" Riiiiight. Limit yourself to two tastes while cooking — one before seasoning, one after — to keep from eating an entire meal before joining your guests.
Eat before you go. Showing up to a party with your stomach growling is the quickest path to bad choices and overeating. Don't "save up" your calories by starving yourself before parties or The Big Meal. It just makes you eat more when the time comes. Before you go, have a simple, healthy snack such as an apple or something high in protein; you'll still be hungry at the party, but not enough to overload.
Take something healthy. Instead of (or alongside) the usual high-calorie treat, take a salad or veggie tray to the party so you're guaranteed one smart option. Low-fat, low-calorie and high in nutrients, vegetables and fruits with lots of fiber cause your stomach to feel fuller and more satisfied. Grabbing a few carrots at the start of the party can keep you from going overboard the rest of the evening.
Don't park by the buffet. Make the rounds one time only; get one plate and get away. Avoid conversations right by the snack table, where everything's within reach.
Stay away from dips. High in calories, saturated fat and sodium, dips are the enemy when you're watching your weight this season. For example, seasonal mainstay spinach and artichoke dip includes mayonnaise, sour cream, cream cheese, and who knows what else — and that's before you introduce the chips, crackers and chunks of bread. Limit yourself to one or two chips' worth, then opt for pita and hummus, fresh veggies with salsa for dipping or shrimp cocktail.
Ditch the 'nog. Eggnogg is one of the worst culprits in holiday weight gain. Even before liquor is factored in, the foundational ingredients are milk, cream and eggs. Substitute hot chocolate (homemade, not Starbucks!) for less than half the calories and less than a quarter of the fat. Small amounts of chocolate also lower systolic blood pressure and bad cholesterol, and increase good cholesterol.
Cut back on alcohol and carbonation. Long on calories, short on nutrition, many people consume mass calories in alcohol and soda over the holidays without even realizing it. A glass of champagne will serve you much better than that heavy holiday ale you love, your famous party punch or another surprisingly high-calorie gin and tonic. And with childhood obesity being an increasingly serious issue, hand your kid a glass of apple cider or flavored water instead of a soda.
Watch out for those mashed potatoes. This beloved holiday staple can do big-time damage. Naturally, potatoes contain lots of Vitamin C and potassium, among other things, and in few calories. But when you throw in butter, whole milk, sour cream and all those other mashable goodies, you're adding hundreds of calories and lots of saturated fat. Consider going for extra green beans instead: heavy in vitamins and lots of other things, boiled or steamed, even adding butter (in moderation, of course) can't keep their nutritional value down. If mashed potatoes are a must, hunt down a healthy recipe.
Be careful with sweets. One slice of pecan pie can rack up more than 500 calories. Throw in a scoop of vanilla ice cream, and you could be in the neighborhood of 650, plus eight grams of saturated fat. Make pecan pie a special occasion food and opt more regularly for pumpkin or sweet potato pie for major caloric savings. Sweet potatoes are a great, incredibly healthy substitute for dessert and sides in many situations. There are endless dishes that can be made with them, and their sweetness intensifies during both storage and cooking.
Also, lean on one of your healthiest friends, the cranberry. Get rid of that canned jelly and make your own cranberry sauce at home. The tart sweetness pairs beautifully with savory turkey, is wonderful on toast or bagels in the morning, with a piece of cake in the evening, or at the bottom of a holiday cocktail.
For a great, low-cal party hors d’oeuvre, make bruschetta with small slices of toasted bread topped with a small dollop of yogurt and a spoonful of cranberry sauce.
Sources: New York Times’ healthy living blog Well, Men’s Health online, Cleveland Clinic online, About.com
About the Author