Some of our most cherished traditions are centered on food, particularly at this time of year. Most dieters will tell you that December is a tough time to follow a weight-loss plan. There are sweet temptations everywhere you turn. Friends and families are getting together over festive meals. A fresh-baked batch of treats shows up at the office every day. Your neighbors invite you over for a mug of eggnog. It’s an endless stream of excess calories.
But that doesn’t mean you must toss caution to the wind. While it may not be realistic to lose weight as the holidays approach, you can avoid gaining weight. We’ll look at seven simple strategies for surviving the holiday season without piling on the pounds. You’ll learn tips to keep you from over-indulging plus easy ways to put healthier foods on your holiday table.
Remember, don’t start a restrictive diet in the holiday season. You’re just asking for trouble. Instead of zeroing in on foods you shouldn’t be eating, we’re going to focus on the delicious foods you should be putting on your plate. These are strategies to follow all year long!
1. Fresh Fruit Is Your Ally
Plain and simple – there is no such thing as eating too much fruit. It’s delicious, varied and helps you feel full with fewer calories. Whole fruits are packed with vitamins C and A along with blood-pressure regulating potassium. Eat 1 apple or 2 clementines – it’s only 70 calories – before you go to a party to keep hunger at bay. You’ll be less likely to over-indulge on the cheese platter once you get there.
2. Cover Half of Your Plate with Vegetables
At big or small holiday dinners, cover half of your plate with vegetables. There are plenty of good ones at this time of year – think squashes, greens, broccoli, Brussels sprouts, sweet potatoes and colorful salads. This ‘plate method’ helps rein in portion size on the main course while ensuring you get daily dose of health-protective veggies. There’s a healthy weight benefit too. Research at Tufts University suggests that the greater the variety of vegetables in your diet, the fewer calories you’re likely to consume – and the less you’ll weigh
3. Choose Wholesome Whole Grains
Whether you’re planning menus or scanning the buffet table, try to include whole grains in the mix. Whole-grain foods, made from grains that have not been stripped of their bran and germ, protect against heart disease and diabetes. A 2008 study found that people who ate more whole grains lost more belly fat than those who ate more white bread and white rice. So, unless you’re hoping to fill out that Santa suit, choose brown rice pilaf or whole-wheat rolls to accompany your meal.
4. Skip Seconds
Eating that second helping of your favorite holiday food won’t make the occasion more memorable or the food taste even better. Remember, it’s not impolite to stick to a single portion. Practice saying “no” before going to the event.
5. Be Choosy About Sweets
When it comes to desserts, be picky. Very picky. Look for desserts that offer something more than sugar, butter and white flour. Fruit or nuts bring a little something extra to the nutrition profile. Most important, limit portion size!
If you’re baking sweets to give or to share, consider improving the nutrition profile by using white whole-wheat flour instead of regular white flour. The new flour is milled from a strain of white wheat rather than the traditional red wheat. This makes it lighter in color and milder tasting, yet has the nutrition benefits of whole wheat. It has a finer grind, which makes it act much more like white flour in baking. For best results, use white whole-wheat flour in cookies, quick breads, muffins and dinner rolls.
6. Drink to Refresh
Try not to drink calories by the hundreds. Choose flavored seltzer or water with a twist of citrus fruit rather than fruit juices or sweetened sodas and juices. If you drink alcohol at holiday gatherings, try lower-calorie options such as wine, wine spritzers (half wine, half club soda) or lite beer. Limiting alcohol isn’t just about limiting calories. It’s about staying in control. If you drink too much, it’s likely you’ll lose control over how much you eat.
7. Walk It Off! Throw It Off!
Make the family walk a new holiday tradition! If there’s snow, you can turn it into a friendly snowball fight! Not only will you burn more calories, going outside gets you away from the temptations for a little while.
Healthy Diet Strategies for the Holidays
While obesity rates appear to be leveling off in the United States, they’re still dangerously high.
• More than one-third of adults and 17 % of youth are obese.
• Obesity is a serious health threat.
• Obesity-related conditions, such as heart disease, diabetes and stroke, are among the leading causes of preventable death.
• To lose weight, start with a realistic goal. Cut calories while eating a variety of healthy food. And stay active!
Pears Poached in Pomegranate Juice Serves 6
Nutrition per Serving
152 calories
1 g fat
1 g protein
38 g carbohydrate
4 g fiber
5mg sodium
Recipe Source:
Healthy Living Kitchens
These brilliant red pears are perfect ending for a big, festive meal.
Ingredients
6 slightly underripe Bartlett or Comice pears
3 cups (24 oz) no-sugar-added pomegranate or pomegranate/cherry juice
1/3 cup sugar
pomegranate seeds, fresh raspberries, dried tart cherries or chopped pistachios, optional, for garnish
Directions
1. Peel pears, leaving them whole with the stems intact. Use an apple corer to remove the cores, working from the bottom upward.
2. Place the pears in a large saucepan. Add juice and sugar. Bring the juice to a very gentle simmer. Cover with a circle of parchment paper. Cook the pears until they are tender and a deep red, about 45 minutes. Turn them from time to time so they color evenly. With a slotted spoon, transfer the pears to a bowl. Cover and chill.
3. Simmer the juice until it has reduced by about half. Pour the syrup into a small pitcher and store in the fridge.
4. To serve, spoon about 1 tablespoon of the reduced syrup onto each of 6 dessert plates. Set a pear on each plate. Sprinkle with fruits or nuts, if desired. (You can use the leftover syrup to sweeten tea, mulled wine or hot apple cider.)
