Indulging in the Thanksgiving-to-New Year’s food fest could result in a nutritional disaster.  

 

“The stress of the holidays and decadent foods are the perfect way to add to your waistline,” said Kristen Kizer, a registered dietitian at Houston Methodist Hospital. “But there are many simple food swaps and tips to keep your holidays healthy.”

 

Kizer has 10 recommendations to help you avoid gaining weight during the holidays:  

 

Join a fitness class – Signing up for a fitness class during the holidays is a great way to keep on track. Knowing you’ve paid for classes will help you stay accountable. Making fitness something you look forward to is key, so find a friend to meet up with to enjoy some holiday stress relief.

Pack snacks – During the holidays, you make countless trips to the mall to get gifts for the family. When we’re hungry, it’s easier to stop at fast food restaurants and forgo the healthier choice. Before heading out for a day of shopping, pack a granola bar or apple   to help you fight temptation when you’re out and about.

Wear something fitted – If you wear form-fitting clothing, you will less likely overeat because the tighter fit will remind you not to eat to the point of discomfort.

Eat breakfast – Instead of saving up your calories and appetite for a big meal, eat a small protein-packed breakfast. Try making a baked egg in an avocado for a delicious meal that won’t leave you starving a few hours later.

Avoid mindless munching – Don’t arrive to a holiday event hungry, or resistance will be futile. Have a light, energy-rich snack such as a small handful of almonds with a piece of fruit before heading out. Make it a priority to visit with people more than you visit the buffet table.

Lighten your carb intake – Holiday meals are typically carbohydrate heavy, so substituting mashed cauliflower for mashed potatoes is a simple swap with great health benefits. Not ready for a total change? Try mixing mashed cauliflower in to your regular mashed potatoes.

Cut out the casserole – Between the friend onion strings, condensed soup and canned green beans, green bean casserole lacks nutritional value. Swap this unhealthy dish for some simple steamed or roasted green beans or try sautéing them with garlic for a delicious and nutritious side.

Focus on veggies – There should be vegetables at lunch and dinner. Remember corn, peas, and potatoes are starches, so try adding a salad as part of a main course. Vegetables like roasted Brussels sprouts, grilled bell peppers, and arugula will not only brighten up your plate, but also deliver nutrients.

A simple dessert swap – For a tasty and easy dessert, try some fresh or thawed berries with a dollop of real whipped cream. Sneaking in those vitamins, minerals and antioxidants from the berries is a good idea.  Your waist line will thank you.

Choose alcohol or dessert – Before going to party decide if you want to treat yourself with either alcohol or dessert, but not both. If you choose dessert, opt for one piece of pumpkin pie instead of pecan pie. As for alcohol, it’s easy to go straight to the eggnog, but instead try making a sparkling wine by adding a flavored zero calorie seltzer water to your wine. And remember, moderation is key.

 

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