Holiday Eating
The holidays are upon us and it is best to plan now to avoid the 10-15 pounds a typical person gains during this festive time a year. Some sources report that American adults consume between 6000-8000 calories on this one day! With just a little planning, many calories can be saved.
If you are doing the cooking, serve more fruit and vegetable dishes like corn, green beans, fruit salad and green salad. Consider baking a small potato (sweet or regular) for yourself to avoid the butter, cream and marshmallow covered potato dishes. If you make your own gravy from pan drippings, you may want to consider purchasing a fat-free gravy available at the grocery store. You can also serve whole grain rolls for added nutritional benefit.
Appetizers can contain more calories than a meal. Migrate towards the fresh veggie and fruit tray. Cold shrimp, whole wheat crackers, Swiss cheese and veggies and salsa are appropriate. Beware of chips, anything deep fried, potato skins, creamy dips, cocktail weenies, and starchy finger foods. When in doubt, cold appetizers are usually safer than hot ones.
When filling your plate, emphasize the protein, like the turkey. Next add fruit and vegetables and last add the starches, like stuffing. You would be wise to chose either a dinner roll or stuffing, but not both. Try not to overdo it on beverages during the meal, because too much liquid will increase the rate that food leaves your stomach and you will feel hungry again sooner and be able to eat more.
The size of the bite of food that you eat should be no larger than what you can fit on your tongue. Do not stuff your mouth full. Chew slowly and really savor the flavors of the food. Put your fork down and pace yourself. If this seems too difficult, you can eat the meal with your non-dominant hand and sit on your dominant hand. So, right-handers eat with your left hand. You will find that you are slower and less efficient when you eat like this. Try to take at least twenty minutes to eat, which gives your stomach a chance to communicate to your brain that you are full.
For desert, a reasonable slice of pumpkin pie (1/8 of a 9 inch pie) with low-fat topping is appropriate. If you leave the crimped crust, you save 40 calories! Stay away form the apple and the pecan pie.
Try to avoid excessive alcohol. It is full of non-nutrient calories and will lower your will-power to stick to your plan. Have six ounces of white wine or a light beer and make it last.
Enjoy the holidays in moderation. Be sure to consider some of the protein bars available for purchase at RMMS which come in handy this busy time of year. Better to eat a protein bar, than go to a fast-food drive thru. By following the above hints, we hope this holiday season you will be left with fond memories and not twenty extra pounds!
Back