photo courtesy jill-111 on Pixabay
By Elizabeth Meyer, RD, LRD
The holidays: Brought to you this year by fear of weight gain, lack of time, and stressful family gatherings! It sounds delightful. Who’s excited!?
Holiday parties, family gatherings, treat days at works, stress relieving happy hours all seem to be aplenty right now. How can you get through the holidays without derailing your diet and feeling bad about all the delicious food choices that come around this time of year?!
I’m here to help!
Let’s start with this: It’s a myth people gain 10 lbs. in the month of these joyous holidays (that is not a challenge however). Typically, we gain 1-2 lbs. – that’s all. The problem comes when we never actually lose that measly 1-2 lbs. Then as the years go by, there’s slowly a little more of us to love. I’m certainly not looking for that. I’m plenty loveable at this weight. But, I’m not going to give up my favorite holiday foods or a chance for cocktails with family and friends. Here are some tips to help you trudge through the most wonderful time of the year.
- Don’t be afraid to say NO. Aunt Mabel may think her apple pie is the greatest thing she’s ever made - and maybe for her it is. If it’s not your thing, say no – maybe she’ll be happy there’s more for her. Or you can take it and hopefully she doesn’t notice it ends up in the garbage, falls on the floor, or somehow, you’re three-year-old niece got more sugar than mom and dad would appreciate. #notyourproblem
- Drinking is inevitable – usually. If it is your thing, think about what your mixer is. Try to choose low/no calorie options. Diet pop, soda water, crystal light, diet tonic or just enjoy your spirits on the rocks. Champagne or light beer or seltzer premixed alcoholic drink are good lower calorie options as well.
- Don’t hang out at the buffet table or snack bar – you’ll eat more than you planned and likely more than you think you’re eating. Nuts are healthy, but nutrient dense (also read: high in calories).
- Be picky about what you put on your plate, just because it’s there doesn’t mean you have to eat it. It’s not going to be the last time you’ll ever be offered this food – and if it is, you might as well indulge! Depending on what you’re eating, one bite might be 60 calories, making just five bites 300 calories. In my world, that 300 calories better be worth it.
- Eggnog is not low calorie. Put it on ice, use a small glass and sip it slowly if you really enjoy it. Don’t forget to add water in between alcoholic beverages. This will fill you up and help you feel better in the morning.
- Don’t show up to a gathering on an empty stomach. Don’t fast all day thinking you’re “saving calories.” This always backfires!! You’ll over eat OR that booze will hit you faster than you planned.
- If you are asked to bring something – or even if you’re not – bring something you know you like and could be considered a healthier choice. This will provide you with a “safe” choice. The host will thank you and you might thank yourself in the end.
- Try not to be over-focused on food and drinks, but remind yourself you feel better when you choose better, especially when you likely have multiple appearances to make.
- Enjoy your friends and your family, even when you can’t stand them and are maybe wishing you had a “normal” family. Those just plain don’t exist. Embrace the weird!
Happy Holidays!
Elizabeth is a registered dietitian and wellness education specialist at Blue Cross Blue Shield of North Dakota. She blogs for OYT once a month.