Enjoy the Holidays Without Gaining Santa's Belly
The average American gains five pounds between Thanksgiving and New Year's. But you don't have to! You can maintain your weight and come out of the holidays without Santa's round, full tummy.
Consider these five tips adapted from the Duke Medical School's Diet and Fitness Center:
- Don't diet: Your goal should be to maintain weight, not lose it.
- Plan ahead: It's a hectic season. So pre-plan several quick, healthy meals and snacks. Have them ready so you're less likely to overeat on high-fat, high calorie goodies.
- Choose wisely: You don't have to cut out all your favorites. Just choose small portions and fill your plate with low fat foods, such as veggies, fruit, cranberry dishes, and baked squash.
- Eat first: Eat something light before going to a holiday party, such as a piece of fruit, two graham crackers with a light spread of peanut butter, or a non-fat yogurt. This way you will avoid being so hungry that you overeat.
- Drink more water: When enjoying alcohol, spiked cider or eggnog at a party, alternate one glass of water between each alcoholic beverage to help you stay hydrated and avoid overdoing it.
Energy Balance
The basic rule for maintaining your weight anytime of year is calories in equals calories out. The calories you get from food should balance those you burn in daily activity. So since you may be eating more during the holiday season, find ways to burn a few of those extra calories. You can add an extra walk, do the raking or shoveling yourself, or get on the dance floor instead of standing in the buffet line.
Healthy Holiday Recipe Substitutions
You don't have to feel guilty about splurging on your favorite dishes this holiday season. You can make some simple substitutions that will make them healthier:
- Applesauce: Use applesauce (no sugar-added) in your holiday cookie, cake and pie recipes as a healthier alternative to butter and oils.
- Pumpkin: Instead of using heavy cream or butter in your mashed potatoes, mix in a can of pumpkin filling and a few dashes of your favorite herb. Yum!
- Broths: Instead of sautéing your meats and vegetables in oil, steam them in a 1/2 cup of canned vegetable, chicken or beef broth. You can also use canned chicken broth instead of butter to moisten mashed potatoes. Healthier and tastier too!
- Yogurt: Use frozen yogurt to top off your holiday pies, instead of ice cream. You can also use plain yogurt instead of sour cream in your holiday dips and snacks.
These tips can help you maintain a healthy diet without missing out on your favorite holiday treats. And if you stay active and continue your regular physical activity program during the hectic holiday season, you'll likely avoid holiday weight gain.
Happy holidays!
AARP Resources
The Numerous Benefits of Walking
Walking reduces the risk of chronic disease and can help you achieve a better quality of life and enjoy your independence. Best of all, you can do it anywhere!
Size Does Matter - Master Portion Control
The key to a healthy diet and weight management is portion control. Don't let the holidays cloud your good judgement.
Warming Up to Winter Sports
Avoid the winter weight gain by staying active and trying wintertime sports.
Additional Resources
Delicious Decisions
This diet and nutrition resource from the American Heart Association can help you maintain a healthy diet year-round.
Young At Heart
The National Institutes of Health provides nutrition and physical activity tips for older adults.
Books
Find these books online at Borders.
Mr. Food Every Day's a Holiday Diabetic Cooking
Art Ginsburg, Nicole Johnson, American Diabetes Association, October 2002
The New American Heart Association Cookbook
American Heart Association, Crown Publishing Group, November 2004
