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EATING HEALTHY DURING THE HOLIDAYS

Know that eating during the holidays isn’t just about nourishing our bodies; it’s about the connection between food, family and friends. If someone prepares a special meal for us, we want to show our appreciation by eating it.

That’s what makes staying on track with healthy eating difficult during the holiday season. Yes, it can be difficult, but it’s not impossible. Here are some tips:

In-Home Parties

1. Eat small portions. Think first how the food is prepared and then determine the size you can eat. Also think if the particular food you crave is a “bell ringer” – something that you absolutely love and would feel deprived about if you didn’t eat it. For example, a small slice of pecan pie is ok; avoid the whipped cream and leave some of the crust. You’re better off eating this small portion than grazing on everything else trying to avoid that favorite treat. That way, you can skip the nuts and the mints.

2. Station yourself away from the food. Standing right next to the nachos is tempting to the point of cruelty.

3. Mingle, mingle, mingle. Focus on activities other than eating. Socialize as much as you can.

Look for healthy choices. Lots of folks who have parties offer healthier options because they are aware of overeating, as well.

• Look for raw veggies and fresh fruits.
• Choose French or other low fat bread instead of croissants.
• Leave the butter off the bread.
• Ask for salad dressing on the side, or if this isn’t possible, discretely ask the host to set aside a salad for you before putting on dressing.

4. Drink several glasses of water before partying and fill up on no-calorie beverages. Ask for a glass of water with lemon or lime while you socialize. Or pour a glass of bottled water in a wineglass and no one will ask to fill your drink.

5. Eat less at other times. “Save up” or “Make up” for food eaten at social gatherings, and that way you can splurge a little.

Eating in Restaurants

1. Stay away from buffets if possible. The food is prepared in a way over which you have no control. If you do have to eat there, ask the waiter which items are lower in fat. Looks can be deceiving! (Think steamed fish – it looks healthy but sometimes it’s loaded with high fat butter/margarine. Ditto for steamed veggies). Also, we tend to eat more at buffets to “get our money’s worth”.

2. Order wisely. Read the menu – how is the food prepared? If in doubt, ask the waiter/chef. Some foods labeled “lite” and “healthy” are often higher in fat and sodium than you think . Make choices quickly and try not to be influenced by others at the table.

3. Have food cooked right. Don’t be embarrassed to give special directions for your food, because high fat items like mayonnaise, butter and oil can turn up in lots of foods. If you want steamed fish or veggies, ask that they be steamed without any fat or sauces.

4. Hold the fatty condiments. Small amounts of high-fat extras, like butter, sour cream, salad dressings, etc. can quickly add up. Again, no butter on the bread and ask for dressing on the side.

5. Fill up on veggies. A big salad with lots of vegetables makes you eat slower and gives a satisfied feeling.

6. Make allowances. “Save up” for restaurant eating just like you do for parties. This allows you to splurge a little.

Fast and Take-Out Foods.

For more tips on “when fast food is all you’ve got” see pages 66 & 67 in the chapter Score Points in the Drive-Through Lane of our book The Official Snack Guide for Beleaguered Sports Parents. (Carol, if you don’t have the book and want these tips, which are good ones for adults, too, let me know and I’ll fax you the pages.)

1. Make special requests to hold the fat. Tell them to hold the sour cream,
2. high fat sauces, etc. A dash of extra hot sauce or pepper works wonders.

2. Eat smaller portions of higher-fat foods. If you want a hamburger and fries, opt for a regular small burger and small fries.

 

©2007 Rita Heikenfeld and AboutEating.com