How to Survive Eating during the Holidays

Nutrition Information How to Survive Eating during the Holidays Choosing a Safe and Successful Weight-Loss Program Dieting and Gallstones GERD Diet Gluten Free Diet High Fiber Diet Lactose Controlled Diet Low Residue Diet Physical Activity and Weight Loss Statistics Related to Overweight and Obesity

DID YOU KNOW…………?
Average weight gain is only 1-2 pounds between thanksgiving and New Years not 5 pounds. The problem is that after the holiday, that 1-2 pound weight gain is not lost. Therefore, this could result in a 10-20 pound weigh gain in 10 years.

Holiday eating begins:

• Don't Panic
  
• The season is only 4 week- what do you do for the other 48 weeks?
  
• Planning, portion control and physical activity is the key.
  
• Don't forget the reason for the holidays are to enjoy time with your friends and families!
  
• Remember one day of overeating will not cause weight gain.
  
• Don't diet, try to maintain weight .

Thanksgiving/Holiday Dinner Tips

If you are the chef:

• Start with dips - use fat free sour cream or yogurt for the base. Use veggie sticks and baked pita squares.
  
• Steam Veggies and add herbs or lemon.
  
• For the Turkey stuffing, moisten breadcrumbs with fat free chicken broth or apple cider and bake the stuffing outside the turkey.
  
• When making the gravy - you can freeze ahead of time and skim the fat off the top.
  
• Offer fresh fruit or cranberry sauce as a side.
  
• Don't forget the salad - use light salad dressings or make your own with fat free sour cream, yogurt, or fruit juice (increase nutrition, decrease fat).
  
• Try an apple salad or oranges mixed w/ greens.
  
• Use Evaporated skim milk in place of cream. You can whip it, use it in sauces, casseroles, and pumpkin pie.
  
• Can't forget dessert- Try a pie without the crust, the filling is the best part! Or Try a pie with a graham cracker crust. Use a low fat whipped topping.
  
• For cookies, breads, cakes, muffins, substitute equal amounts of applesauce or pureed fruit for oils. Use egg substitutes or egg whites to replace whole eggs. ( 2 egg whites for 1 egg)
  
• Use 3 tablespoons of cocoa powder for one ounce of unsweetened chocolate in brownies, cakes and fudge
  
• Leftovers are good - leftover dishes can be the start of a soup, or casserole, leftover meat/turkey can be stretched by mixing with pasta, rice, potatoes, or vegetables.
  
• Remember Low Fat doesn't mean Calorie Free.
  

What to eat at the holiday meal:

• All of the options listed above.
  
• Start the day with a small meal of lower calorie choices.
  
• Don't Skip meals- can result in overeating.
  
• At the meal, load up on low calorie options: fruits and veggies.
  
• Eat the white meat turkey without the skin - it is ½ the calories and fat as dark meat with skin.
  
• Cut the amount of gravy you use by ½ and eat the turkey with cranberry sauce as gravy.
  
• Eat small portions of your favorite higher calorie foods.
  
• Eat one serving of your favorite food, and eat another favorite for leftovers
  
• Skip the least favorite foods.
  
• Don't eat everything because it is a holiday and the food is there.
  
• Eat slowly and savor each bite- it takes 20 minutes for your brain to realize you are full.
  
• When you are full stop eating, even if there is food on your plate
  
• Take a walk after dinner.

If you attend a Holiday party

• Don't go to a party hungry- hunger leads to overeating. Drink some juice, eat a piece of fruit, a bowl of cereal or some crackers before leaving.
  
• Decide before the party exactly what you will and won't eat or drink - and then stick to that decision.
  
• Sample tasting- Plan to taste five interesting hor's d'oeuvres while munching mostly on raw vegetables. Or eat what you want, but only ½ as much you usually take.
  
• When you get to the party, check out the food table and decide what foods you really want to eat and how much.
  
• Vegetable and fruit are good choices. Use a small amount of dip. Eat shrimp cocktail.
  
• Don't stand around the food table, fill your plate and leave the table and eat in another room.
  
• Visit with people - talk, mingle. Talking slows your eating and helps you recognize when you are full.
  
• Dance, if appropriate, to burn some extra calories.
  
• Don't skip once a year favorites - eat small portions.
  
• Bring a low calorie item, if the party calls for it. That way you know you can eat it.
  
• Watch alcohol intake -
  
  • Lowers blood sugars which increases appetite.
    
  • Sparkling water is best choice, if not have light beer.
    
  • Drink lots of water - fluids fill you up.
    
  • If you drink diet cola instead of egg nog , you will save 300 calories.
    
  • If you drink Iced tea instead of hot buttered rum, you will avoid 400 calories.
    
  • One Pina colada has 465 calories which = a double cheeseburger.
    
• Listen to your body and eat when you are hungry, not because everybody else is eating.
  
• Remember - the holidays come only once a year- focus on a good time, not the food!

Don't Forget about Holiday Fitness

• Helps to relive stress and tension during the holiday season.
  
• Helps prevent weight gain.
  
• Everybody needs to shop for gifts - Shopping burns lots of calories - can burn 200 calories per hour.
  
• During your lunch break take a walk. 8 city blocks equal a mile.
  
• Park your car farther away from work or the mall.
  
• Take the stairs in stead of the elevator.
  
• Take a walk after dinner with a friend or your family
  
• See hand out on daily calorie benefits.

Holiday Eating while Shopping

• Start your day with a healthy breakfast- cereal, low fat milk, fruit.
  
• Bring snacks with you- fruit, baby carrots, pretzels, cereal bar, bagel, or banana.
  
• Do not go to the mall on an empty stomach - too many tempting foods.
  
• If you need to eat the mall - try a turkey sandwich, veggie or plain pizza, grilled chicken sandwich, salad with light dressing, veggie wrap.
  
• Remember shopping burns a lot of calories make sure you eat a snack or mini meal every 4 hours to keep your energy level up.

By Emily Rubin RD
Division of Gastroenterology and Hepatology
215-955-4152