Healthy Eating for the Holidays

December 12, 2008

Contrary to popular belief, most people do not gain 5-10 pounds over the holidays. In fact, according to the National Institutes of Health, the average is more often around one pound. That makes the holidays the ideal time of year to practice and spread healthy eating cheer.

Patrice Barber, a registered dietician and USC Hospitality nutritionist, points toward an emphasis on control and moderation - not on avoidance - during the upcoming weeks.

“Make every bite count,” Barber said. “Decide ahead of time which foods mean the most to you, whether it’s foods that hold special meaning or those you only get during the holidays.”

If a food holds importance to you, don’t deny yourself favorites, Barber noted. Denial will only stir up cravings that have the potential to get stronger until you end up overdoing it.

“Eat well and stay active, but don’t expect perfect nutrition during the holidays,” she said. “Weight loss dieting does not mix well with the holidays. It is much better to aim to hold steady.”

Barber said to forget the “all or nothing” mindset.

“Every day, every meal and every bite is a new opportunity to nurture and nourish yourself,” she said. “If you do happen to overeat, try to avoid stressing about it. You can’t change it, so just move on with your happy holidays.”

Barber recommended starting each day in a healthy, positive way with breakfast. She said the first meal of the day is a chance to fill in where our nutrition habits often fall short: fruit, fiber and calcium. Breakfast also will help you get through the busy season.

“By eating some oatmeal, fruit and milk, you can count on a breakfast to energize you through full days of shopping, wrapping presents and hanging lights,” she said.

In addition to a healthy breakfast, Barber recommended loading up on fruits and vegetables because they supply the most vitamins and minerals for the fewest calories.

“When you think about making every calorie count, fruit and veggies should be at the top of your list,” she said.

For many, any plans to keep a healthy food routine during the holidays are sabotaged by seasonal parties, replete with candy, cookies and fried foods. Barber offered the following tips for attending gatherings where the food available is beyond your control:

• Avoid a large appetite: Have a snack before you go to the party to take the edge off your appetite, such as a cup of soup, a piece of fruit or half a sandwich.

• If there is a buffet, look over it carefully: Think about selections and use a small plate to control your portions. Wait to go back for seconds and assess whether you are really still hungry. In addition, Barber suggested putting some space between you and the food by socializing on the other side of the room.

• Remember that beverages count. “Sparkling water with a twist of lemon or lime is a great alternative to sugary sodas or high-calorie alcoholic drinks,” Barber said. “At a minimum, alternate every other drink with a healthier alternative such as water, tea or sugar-free soda.”

If you’re planning a holiday party, Barber recommended the following to maximize healthy options:

• Make veggies a priority: Use generous amounts of seasonal produce such as red pears, Clementine tangerines and dates. Serve them in a variety of creative and tasty ways: grill, roast, steam, salads, soups and smoothies.

• Go nuts: Place unshelled nuts in a pretty bowl with a nutcracker. Nuts are very nutritious, brimming with healthy fats, antioxidants and fiber. Barber noted that they are also rich in calories, so having to crack the shells will slow down the amount you and your guests consume.

• Substitute healthier options: Use broth-based soups in place of cream soups and whole wheat pastry flour to replace half of the white flour in baking. In addition, choose turkey over duck, use rice for stuffing and graham crackers instead of pastry crusts.

In addition to making conscious choices while eating this season, make sure to take care of yourself mentally as well. For many, holidays equal stress, which leads to overeating, Barber said.

“Exercise lessens your vulnerability to stress, infection, irritation, anxiety and depression,” she explained. “Keep up with your fitness habits and do active things with your family.”

Barber also recommended taking some time out to relax.

“The holidays can be exhausting and an evening of favorite holiday specials on television can be good for you. Just don’t do it with a quart of eggnog and a pumpkin pie.”