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Holiday Eating: Making Sure Only the Turkey Gets Stuffed

The holiday eating frenzy is upon us. Bring on the turkey, the stuffing, the sweet potatoes, the gravy… top it off with apple pie, cream puffs, chocolate chip cookies… and wash it all down with some rich, creamy eggnog. Between Thanksgiving and New Year’s Day, the average American gains seven to ten pounds!¹

It is easy to understand why we ditch the diets during the holidays. The truth is, unless you lock yourself away for two months, it’s practically impossible to avoid temptation during this time of year. People are baking and bringing their homemade treats into the office. Chocolates make a wonderful gift, especially when they come in a five-pound box. Oh! And let’s not forget the wine and cocktails we’ll be consuming on a regular basis as we make our way from one holiday party to the next.

Put a Fork in Me, I’m Done!

Gluttony. Pure over-indulgence. Because we simply can’t put the fork down and walk away from the lasagna is the reason we pack on the pounds. We spend all year trying to eat healthy, using portion control, counting carbs and then the holidays come and it all goes to pot. We throw in the towel, wave the white flag and surrender to all things high in fat, calories and cholesterol.

Here’s the problem — although we plan on “being bad” only during the holidays, there is a high risk that we will continue to eat unhealthy way into the New Year. Much of the weight we put on during the holiday season is never lost. And only 22% of New Year’s diets make it past February. ²

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No one is expected to be perfect during the festivities. Turning down every goody would just be miserable. But you can refuse seconds. The key to surviving holiday treats is control… everything in moderation. Although our parents drilled into our heads to finish everything on our plates, we really don’t have to. When you feel full, stop eating.

There are other ways you can indulge and not feel too guilty when all the celebrating is over.

Don’t let shopping consume you: It’s easy to get wrapped up in everything you need to get done. But while you’re running around the mall, remember to eat. Going all day without food will hurt your energy level and make fighting the crowds even more stressful. If you can take some nuts or fruit along with you — you can eat them while you’re on the move and they’ll keep you running longer.

Stick with your routine: Try to make time for your regular exercise. Just because you can’t workout when you normally would doesn’t mean you should forget about it completely. If you absolutely can’t get to the gym, make a few extra loops around the supermarket or the mall.

Shop sensibly: While you’re at the supermarket, look at your options. If you have a choice between a full fat version and a low fat version, opt for the low fat. Chances are nobody, including yourself, will taste the difference.

Don’t save yourself: Skipping meals because you’re going to a big holiday feast is not a smart or healthy thing to do. You’ll end up being ravenous by the time dinner is served, which will lead to over eating.

Think before you drink: Alcohol adds a lot of calories to a meal. Try drinking two glasses of water for every glass of wine or cocktail you consume. If you’re attending parties with a friend or spouse, take turns playing the role of designated driver – you can be spared the extra calories one night and he/she can be spared the next time.

Plan ahead: If you know one of your favorite items will be served, balance the meal with some healthy food choices. Review a buffet table before you make your selections. Stick to a rule of only taking items you know you are going to eat and be sure a few of your choices are healthy ones.

Just say no: It’s okay to refuse food if you’re not hungry. You shouldn’t feel pressured to eat just because everyone around you is.

Savor your food: Eat slowly. Take time to enjoy the food you don’t get to have too often. Slow eating not only aids in digestion but also gives your brain a chance to know what the stomach is doing — it takes about 20 minutes from the time you start eating before your stomach feels it.

Happy Healthy Holidays

The most important thing about holiday eating is to forget the all-or-nothing mindset. Be conscious but not obsessive about what you eat. 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.

1 According to a recent Weight Watchers report.
2 Reported by researchers at Washington University.