Whether it’s a gift exchange with friends, a family gathering or social hour with coworkers, most of your holiday gatherings will inevitably involve food – and lots of it. By the time the New Year arrives, you could find the festivities were much nicer to your taste buds than your waistline.
“People who give themselves liberty to eat whatever they want during the holidays could gain a lot of weight. But it is possible to celebrate without sacrificing your health if you follow a few simple rules,” says Carla Wolper, RD, Senior Nutritionist at the Obesity Research Center at St. Luke’s and Roosevelt Hospitals.
Rule #1: Be the life of the party.
“Holiday parties are about socializing; the food and drink is secondary,” Wolper says. “Find the smartest, funniest, most charismatic person in the room and chat them up, preferably without a mouthful of hors d’oeuvres.” Not only can you make some new friends, you’ll avoid eating out of boredom. Eating a piece of fruit or some raw veggies beforehand will also divert your attention from your appetite.
Rule #2: Use your napkin.
And not just to wipe the crumbs off your face. You’ll resist overloading a plate and you’ll be more mindful of both quality and quantity. “Every time you reach for an appetizer or put something on your plate, ask yourself, ‘Is this good enough to put in my body?’” Wolper advises.
When faced with a buffet or family-style meal, scan the options first without a plate in hand to avoid impulse decisions. Just because the options are plenty doesn’t mean you have to eat everything. Choose lower-calorie foods you can’t enjoy everyday, like mom’s pickled shrimp, rather than mashed potatoes with gravy.
Rule #3: Be a Scrooge at the bar.
Before you toast to the holidays, eat something healthy. “Drinking on an empty stomach can undermine your determination to make healthy choices at the dinner table,” Wolper says.
If you’d rather drink than eat your daily share of calories, take heed as to what you’re drinking. Many alcoholic drinks are high in calories. Just one cup of spiked eggnog, for example, has more than 340 calories. Instead, opt for wine, light beer, or a traditional mixed drink made with diet soda or sparkling water. For every alcoholic drink, have a club soda or glass of water to pace yourself.
Rule # 4: Establish a calorie budget.
If you don’t keep track of the calories you consume during the holidays, your body will track them in the form of added weight. “Your body is the perfect calorie counter,” Wolper says. Remember, the average healthy woman needs 1,800 to 2,000 calories a day and men need between 2,500 and 2,800 calories to maintain their weight.
Know you’re headed to a dinner party on Saturday night? Save some calories throughout the day by eating high-fiber, low-calorie foods in smaller portions. You can splurge (within reason) with a glass of wine or one extra appetizer at the party. But be careful. Sometimes the smaller servings are the highest in calories. “One hot hors d’oeuvres is about 100 calories on average. If you eat an average of five at a party, there’s your lunch; if you eat between eight and 10, that’s dinner,” Wolper explains.
Rule #5: Revamp your recipes.
Try updating your favorite recipes by substituting low-fat options for high-fat ingredients. Here are a few suggestions:
If the recipe calls for… Substitute…
1 whole egg 2 egg whites
Sour cream Low-fat plain yogurt
Ice cream Frozen yogurt
Bread crumbs Rolled oats or crushed bran flakes
Butter, margarine or shortening Unsweetened applesauce
Ground beef Lean ground turkey or tofu
Need extra help giving winter weight the cold shoulder? Find a nutritionist who can help by calling 1-855-411-LWNY (5969) or visiting www.chpnyc.org.
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