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EDUCATE YOURSELF NOVEMBERHoliday Survival: A Matter of Moderation and Balance 
The holidays are here, and with them come enough cookies, candy and beverages
to last a lifetime. But don't go running from the buffet table just yet.
This is the time of year to celebrate, and food is one of the pleasures
of parties, holiday festivities and other social gatherings. Just because
you're trying to eat healthfully doesn't mean you need to avoid celebrations
or accept a few extra "party" pounds. All foods -- even traditional holiday
treats -- can fit into a healthful eating plan for the calorie conscious.
The secret is moderation and balance.Whether watching a football game on television, meeting friends at a party or going shopping, ADA offers these tips for eating well and enjoying foods this holiday season: • Be realistic. Don't try to lose weight during the holidays -- this may be a self-defeating goal. Instead, strive to maintain your weight by balancing party eating with other meals. Eat small lower-calorie meals during the day so you can enjoy celebration foods without overdoing your calorie intake for the day. • Take the edge off your hunger before a party. Feeling hungry can sabotage even the strongest willpower, so eat a small, low-fat snack, such as fruit or a bagel, before you head out the door. This will help you avoid rushing to the buffet table when you arrive at a party. While you're there, take time to greet people you know -- conversation is calorie free! Get a beverage, and settle into the festivities before eating. Try sparking water and a lime twist rather than wine, champagne or a mixed drink. Sparkling water doesn't supply calories. • Make just one trip to the party buffet. And be selective! Choose only the foods you really want to eat and keep portions small. Often just a taste satisfies a craving or curiosity. Also, move your socializing away from the buffet table, this will eliminate unconscious nibbling. • Choose lower-calorie party foods. Raw vegetables with a small amount of dip -- just enough to coat the end of the vegetable is a good choice. Try boiled shrimp or scallops with cocktail sauce or lemon. Go easy on fried appetizers and cheese cubes. To help ensure there will be healthful treats, bring a dish to the party filled with raw vegetables with a yogurt or cottage cheese dip, or bring a platter of fresh fruit. • Enjoying a sit-down dinner party? Make your first helping small. That way, if your host or hostess expects you to take seconds, the total amount will be about the same as a normal-size portion. The most important thing about holiday eating is to forget the all-or-nothing mindset. Depriving yourself of special holiday foods, or feeling guilty when you do enjoy them, isn't part of a healthy eating strategy, and it's certainly not part of the holiday spirit! These and other tips can be found in the perfect holiday gift, The American Dietetic Association's Complete Food & Nutrition Guide , which is packed with healthful eating tips and available at bookstores nationwide. Holiday Meals Go Lean Holiday menus -- or almost any meal -- may be modified to lower the calories and the fat content. Often the differences go almost unnoticed. Compare this traditional menu with its leaner version.
Nutritional Consultant 708-763-9382 kstraughan@earthlink.net Extra calorie burners: Get up and exercise right away on days when you know you will be busy with visiting and eating holiday foods. Even if you only have time for 10 - 20 minutes of exercise - just do it. This way you will have already started your day burning calories instead of consuming them. Engage your family in a walk or football game after the meal to continue burning calories. PAST MONTHS ARTICLES: |
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