How can I survive holiday parties without gaining weight?
A: The season of overeating is here! Many people start eating at Thanksgiving and don’t stop until after the Super Bowl playoffs. Over the years, I have come to understand that moderation is the key to holiday feasting. Try these tips to keep focused and eating healthful through New Year’s Eve.
• Whether planning your holiday meals or attending a family event, make room on your plate for nutrient rich foods such as fruits, vegetables, lean meats, low-fat dairy and whole grains. By choosing these foods first, you will be less likely to overindulge on high calorie foods.
• Opt for whole grain breads made with little or no fat such as sandwich breads, pita bread, English muffins, small bagels and bread sticks.
• Shop for veggies that are fresh, frozen or canned in water. If asked to bring a dish to a holiday event, a vegetable tray with a low-fat dip is always a welcome addition.
• Select fruits that are fresh, frozen or canned without added sugar to make your holiday fruit pies.
• Lighten holiday recipes by substituting low fat ingredients. Choose fat-free or low-fat milk, yogurt and cheese instead of full fat options. For example, when making macaroni and cheese, use 2% cheese instead of regular cheddar cheese. If the recipe calls for milk, choose fat- free or 1% milk. No one will be able to taste the difference.
• Remember to stay active during the holiday season. Invite family or friends for a brisk walk around the neighborhood. The Dietary Guidelines for Americans recommends 30 to 60 minutes of exercise everyday, including holidays.
Jana Harland, RD, LD - Alabama
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