Holiday Feasting Underway!

By Sarah Daubman, Registered Dietician

Thanksgiving for many people is the beginning of the holiday season and a time to reflect on their blessings. People gather together from near and far in celebration of family, tradition, love, gratitude and … okay, let’s not forget about the food. No doubt some of us are still loosening our belt buckles from last week’s Thanksgiving dinners. It’s not surprising with all the feasting associated with thanks and celebration that some of us escape the winter months with a few added pounds.

Unfortunately, year after year of seasonal overeating can contribute to obesity, as pounds gained are not always lost with the warmer months’ return. With more holidays on the way, temptation may still get the best of us – unless we prepare ourselves. This is not to say that special foods cannot be consumed in moderation. The difference is between enjoying and overindulging. Here are a few tips for holiday eating without the weight or the guilt.

On the day of a big dinner, don’t skip meals in preparation for an evening binge. Eat a healthy breakfast and lunch as you would everyday. This way hunger won’t lead to poor food choices and excessive portions.

Be careful of beverage choices as calories can quickly add up. Eight ounces of wine contains up to 160 calories, a serving of regular beer provides 150, 8 ounces of champagne yields 200, soda gives 136 and a cup of eggnog has nearly 350 calories!

If you’re hosting an event or bringing a dish to pass, substitute ingredients with healthier alternatives. Ideas include lower fat dairy choices for milk, sour cream and cheeses and sugar substitutes such as Splenda for baking. For meal preparation, try cooking sprays instead of butter, shortening and oil for greasing pans and cookware.

Bake only the sweets that you need for gifts or single occasions.

If turkey is on the menu again, try basting with low fat stock. Prepare gravy with the same. When enjoying it later, eat it without the skin.

This winter, get active by signing up for a 5K walk/run or similar fitness event, perhaps even for charity. Or make a contract with a friend to walk together during your lunch hour and after work. This kind of commitment provides motivation when exercise becomes less appealing with the colder months.

Enjoy healthfully prepared salads and vegetables as their high fiber content can help you feel fuller longer.

Experiment with new recipes. I’m a big fan of browsing web sites such as www.allrecipes.com and www.epicurious.com for their healthy living recipe collections.

Instead of food, focus on the real reason for the holidays: family.