Holiday Eating Tips
By James Peterson, Ph.D., FACSM
1. Don't Overindulge. The average American commonly gains five to seven pounds during the period between Thanksgiving and New Year's Day. Keep in mind that all those holiday cookies, candies, and treats add up quickly.
2. Plan ahead. Don't go to the holiday party hungry. Drink several glasses of water or non-caloric beverages and eat something light-such as fresh fruit , crispy vegetables, or nonfat yogurt-before attending a party.
3. Steer clear of too much
holiday cheer. Drink alcoholic
beverages only with meals or after you've eaten.
Drinking before you eat may lower your willpower.
It may also make you
more hungry. Keep in mind that a
four-ounce cup of holiday eggnog with a single shot of bourbon can have up to
500 calories.
4.
Resist tempting tidbits. Avoid
fat-laden holiday hors d'oeuvres such as deep-fried or cheesy appetizers, nuts
or chips, and cream cheese or sour cream based dips.
Opt instead for low-fat, low calorie snacks such as fresh fruit,
pretzels, or plain crackers.
5.
Line up last in the buffet line. If you go to a holiday buffet, position yourself at the end
of the line. You'll be less likely
to go back for seconds. Start at
one end of the buffet and make mental notes of what's there. Save your calories for new, interesting foods and take one
tablespoon of each new dish you decide to try.
That way, not only will you get a variety of foods, you also avoid
overindulging in any one item.
6.
Talk more, eat less. Eat
slowly and plan on eating everything on your plate.
Try sitting next to someone whose company you enjoy.
You can talk more and eat less.
7.
Avoid absent-minded eating. Absent-minded
eating can be devastating to your efforts to eat sensibly over the holidays.
For example, just one handful of cashew nuts is 300 calories or more. During the holiday season (especially) make sure your
refrigerator and cupboards are stocked with low-calorie, low fat snacks.
8.
Be a thoughtful host. When
you're preparing a holiday feast, cut back on calories and fat every chance you
get. Take advantage of products
like low-fat and non-fat cream cheese, non-fat milk, reduced calories mayonnaise
and low-fat crackers. Be sure to
include low-calories dish in your menu, such as a tossed salad or a fruit
platter.
9.
Be office smart. De prepared
to meet the challenges of holiday goodies that tempt people at work.
For example, try to stay out of the room or office that has the goodies
until the end of the day when the supply has dwindled or when the supply has
dwindled or when they (hopefully) won't look as a appetizing.
10. Make time to exercise. Obviously, since the holidays are one of the busiest times of he year, making time for exercise can be difficult. Given the fact that you're probably going to eat more than usual during the holidays, the need to exercise becomes even more critical.
Jim Peterson is a freelance
writer and consultant in sports medicine. From
1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster.
Until that time, he was professor of physical education at the United
States Military Academy.