'Tis the season for meals with friends and family and sneaking in snacks before New Year's resolutions put the fun to a halt. Indeed, the holidays are a time for celebration, but they can also make it challenging to maintain balance in our lives. Sharon Collison, licensed registered dietitian and instructor of clinical nutrition at the University of Delaware, says dietary substitutes, meal routines and comfortable clothing are key to savoring the season without going overboard.
Collison, a board-certified specialist in obesity and weight management who provides medical nutrition therapy in the Nutrition Clinic in UD's College of Health Sciences, offered practical tips to help holiday revelers stay on the beam.
How can folks enjoy their favorite holiday foods without overindulging?
Don't skip meals on the day of the holiday. If you're overly hungry when the holiday meal is served, it will be harder to keep portions controlled. Also, make choices. Decide what foods at the meal are most appealing to you and eat a moderate portion (such as a cup). For example, if the meal has mashed potatoes and a sweet potato casserole, decide which one is most appealing to you and enjoy. Try to be more mindful about choices, eat slowly, and make sure you are aware of how much you are eating. Check-in with yourself throughout the meal and pay attention to fullness signals.
How can we maintain a positive body image during the season of indulgence?
Wear clothes that make you feel the most confident AND comfortable. Avoid clothing that is too tight, making you feel even more uncomfortable after eating. Also, make physical activity a priority during the holiday season. Several studies support the benefit of physical activity on body image independent of the effect on body weight.
Will dessert kill diets, or is it all about balance?
Absolutely not! Diets are the problem, not dessert. I recommend eating dessert while paying attention to portions and eating mindfully. Not allowing yourself dessert or depriving yourself can backfire and lead to extreme dieting and overindulging, which is more harmful to your well-being.
What are some tips for moderating alcohol consumption at holiday parties?
Alternate alcoholic beverages with a glass of water or flavored seltzer. This will help you stay hydrated, too.
What are some festive non-alcoholic drink options for celebrations?
Flavored seltzer with added orange slices and fresh cranberries.
How do we stay active during the colder holiday months?
Bundle up in layers and go for a walk/hike. Purchase inexpensive exercise equipment, such as a stationary bike, to exercise without going outside or to a gym. Set a daily step goal and reach it at home by walking and talking on the phone with family or friends, dancing, and cleaning.
How can we handle food guilt or pressure to eat during family meals?
Depending on your situation and family dynamics, consider talking to your family about perceived pressure to eat. Think about how you want to eat at holiday gatherings and tell your family you may eat differently than you did in the past. Ask them not to comment or draw attention and allow you to do what is best for you.
Try to avoid extremes in eating; neither extreme works in the long run. Being too restrictive doesn't allow you to enjoy food. Food is meant to be enjoyed. Allow yourself to enjoy special foods over the holidays. Pay attention to both extremes so that you're not under eating or overeating. If you are still struggling with guilt or feel you are unable to avoid these extremes, consider working with a Registered Dietitian and psychotherapist who have the training to help you.
How can we make healthy eating choices while traveling for the holidays?
Consider packing some foods to give you more options. For example, bring everything you need to continue your breakfast routine. Plan ideas for lunches that you know help you feel your best. Since breakfast and lunch are closer to your regular routine, give yourself more flexibility with your dinner meal.
Also, don’t be afraid to plan and research restaurants with options you feel good about.
Lastly, set a goal to ensure each meal/snack includes a serving of fruit or vegetables, which will help you consume smaller portions of higher-calorie foods.
How can we return to a balanced diet after a season of treats and large meals?
If you avoid the extreme of eating much more than usual at holiday meals, you will much more easily be able to return to your regular food intake patterns.
But try not to look at the holiday season as a time to avoid setting limits on food intake. Make choices where you want to eat more than you might otherwise eat, but make these choices mindfully, and try not to view any meal as an unlimited buffet.
What small steps can we take to set healthy goals for the new year?
Avoid the common goal of starting a diet on January 1 or 2. Instead, start increasing physical activity during the holiday season.
Focus on what to add to your diet rather than what to avoid; try setting a goal to ensure that each meal/snack includes vegetables and/or fruit, get two servings of whole grains/day, or eat a plant-based meal once/day or three meals/week.
What are some healthy swaps for traditional holiday dishes?
The American Heart Association (AHA) has great heart-healthy holiday recipes. But here are some easy ways to modify your own recipes:
• Use fat-free half-and-half in place of heavy cream or regular half-and-half
• Use Truvia brown sugar baking blend instead of brown sugar (Tip: Reduce the portion of Truvia baking blend to half the amount of sugar.)
• Substitute white whole wheat flour for white flour in baking recipes; this will increase dietary fiber without changing the texture of the baked good that would occur if substituted with whole wheat flour.
• Use 1/2 full eggs + 1/2 liquid egg white to reduce calories/fat/cholesterol in any recipe (1/8 cup liquid egg/egg white = 1 egg).
• Use applesauce instead of 1/2 of the oil in a recipe to reduce fat content and calories.
• Use fat-free plain Greek yogurt in place of sour cream.
• It's important that food tastes good and is enjoyed; too many modifications can take the enjoyment out of a favorite food. If any of these modifications change the taste/texture of the recipe too much, consider replacing half of the ingredients as suggested and still include half of the original ingredient (sour cream, oil, sugar, etc.) to reduce overall calories/fat/sugar.
