Healthy Eating During the Holidays: Tips from a Duke Nutritionist
Being health conscious doesn’t mean that you can't enjoy the holiday season and have a little bit of all the foods you love.
The key is balance, says Duke nutritionist Heidi Scarsella, RD, CSO, LDN. "If you plan ahead, there are many strategies that can help you strike a balance between following a healthy diet and being part of the fun and celebrations."
Strategies for Healthy Eating
According to Scarsella, following these simple guidelines should help you ward off the extra holiday pounds.
Balance Your Meals
Don't fill up your plate with only the rich, high calorie food. Instead, have a little of everything, but be sure to include lots of fruit and vegetables. That way, you'll still be able to enjoy your favorite holiday foods as well as receive an array of important, healthful nutrients.
Slideshow: The worst holiday foods and tips about tasty alternatives
Be Cautious of Sugary Foods
Remember that rich, sugary foods have a way of making you crave even more rich and sugary foods. If you do have a craving for something sweet, try to satisfy it with a piece of fruit or a bit of dark chocolate, or take half a serving of that piece of pie that you just can't resist.
Stock Up on Healthy Snacks
Planning ahead is the best way to choose healthy foods. When you go shopping, be sure to pick up some healthy snacking items. Keep plenty of fruits and vegetables on hand, such as carrots, celery, and apples; these can make a quick and easy snack in times when you feel tempted.
Moderate Alcohol Intake
Remember that your glass of wine or bottle of beer contains calories -- and plenty of them. A 12-ounce bottle of beer has around 150 calories, and four ounces of wine carries approximately 100 calories. Try and manage the amount of alcohol you consume over the holidays, and be careful not to overindulge. There are a variety of lower-calorie beers and wines available that can help you manage your liquid caloric intake.
Be Assertive
Don't feel you must say yes to everyone that offers you something to eat or drink. If you are not hungry, then just say so. Don’t let yourself be pressured into eating something that you really don’t want.
Eat Before You Go to Parties
Never go to a party or event feeling hungry. If you arrive to a party feeling really hungry because you have been “saving up” your calories all day, you risk being so hungry by the time you get there that you lose control over how much you eat. Instead, eat well throughout the day, eating small, healthy snacks like a handful of nuts or apple slices and peanut butter. And be sure to drink plenty of water.
Keep It Movin'
In addition to making healthier food choices, Scarsella notes that it's important to not skimp on exercise during the holiday season. "Not only will exercise help you deal with the added stress that accompanies family get-togethers and holiday planning, but staying active will burn the calories from those extra holiday indulgences."
So, instead of reaching for chocolate when you feel stressed, lace up your walking shoes and enjoy the crisp, fall air. Your waist will thank you when it's time to make your New Year's resolution.
