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Diet & Nutrition

2006-11-01 11:31:00

Holidays and handling your diet

What should I do to get through the holidays? I don’t want to gain a bunch of weight and then have to get it off in January, but I don’t want to miss out on the fun either. What can I do?

ANSWER: The average American gains 9-14 pounds over the holidays, but you don’t have to be a statistic and you can have fun too. By planning ahead you can make it thorough the holidays. First you need to have a plan for people. This time of year we are bombarded with parties and gatherings that center around family, friends and of course FOOD. Before you head out to that first get- together take some time and think about how you are going to: handle being offered foods you’d prefer not to eat, what to eat instead, and how to handle well-meaning relatives and their comments about your weight loss efforts. Focus on enjoying the people and the relationships you’re building rather than on the food that’s being served. Second, have a plan for the food. Plan ahead so that you don't go to a party hungry or "save your appetite" for a big end-of-the day meal at the family's home. The best idea is to eat light, but eat before the gathering so you’re not ravenous by the time you get there. Remember this is not the “last time” you can have turkey, they sell it all year in the store. Here are some healthy snacks that combine fiber rich foods and protein so you’re not grabbing everything in sight when you get to the party snack choices: • Bran muffins (Low Fat) or Oatmeal (go old fashioned for the most fiber) along with some low fat, low sugar yogurt. • Whole grain toast or Sourdough pretzels along with some nuts, like almonds. Don't be afraid to eat them just because they are higher in fat and calories. You just have to watch your portion size. • Most fruits (but be sure to eat the skin of your apple, where the most fiber is!) Dried fruits aren't the best choice for satiety -- the more water a fruit has in it, the fuller you will feel after eating it. Eat in combination with some reduced fat cubes of cheese or a little reduced fat or natural peanut butter. If it’s a potluck, I always take something that I know will be healthier. That way I know I can enjoy the party without feeling guilty. If you decide to have something that is not as healthy, choose one or two items and have a small portion, then compensate with more activity the next day or two. Just because a smorgasbord is served doesn’t mean you are obligated to try some of everything. Choose a few items that you especially enjoy and leave the rest, Finally plan your movement. Just because summer is gone it doesn’t mean outside is off limits! Don't let a beautiful day pass you by without taking a walk outside. When at a party, don't just watch everyone dance, join in! Movement is movement--we just need more of it! Take your exercise videos with you and get the kids in on the aerobic action with you a few hours after lunch. You’ll also want to spend some time coming up with some fun ways to enjoy the season that don’t revolve around food like making crafts (not cookies) with the kids. Keeping a journal is a great way for you to not only create a plan but stick to it because the more concrete your plan is to you the more you’ll stay true to your plan. It will also help you to reflect on your victories. Start looking for all the things you are doing right and document those things By creating a plan for the people you will be in contact with, a plan for healthy eating, and a plan for movement, you will breeze thorough the holidays with more energy , less stress, and without unwanted pounds.