We’re entering the most wonderful time of the year — and the most delicious. With the cooler temperatures of fall comes pumpkin-flavored everything, which will continue through winter and the New Year. The holidays also bring peppermint goodies, holiday cookies and desserts, loads of chocolate and more ooey, gooey and warm treats that are difficult to resist. I think we can all admit that eating around the holidays is hard. Even as a registered dietitian, I want to choose every deliciously decadent item I can get my hands on. And to be honest: I do — to some extent. But overall, it’s important to keep your eyes on the prize during the holiday season, and the ultimate prize is your health.
According to recent research from the New England Journal of Medicine, weight increases by 0.2 percent over Thanksgiving and another 0.7 percent (approximately 1.3 pounds) from Christmas to New Years. This may not seem too bad compared to what most people hypothesize or what they “feel” like after they eat these giant meals; however, it’s important to note that people typically lose only half that weight after the holidays. The other half remains. This can contribute to excess weight gain over time, which is especially detrimental for young children and their overall health. Kids have a lot of years left to gain that minimal weight, which added together may not be as minimal as it seems. The study also found those who normally follow a strict diet throughout the year may gain two times more over the holidays. Hooray for reinforcing the “no diet” trend I aim to teach all my patients — a win for dietitians everywhere!
[See: Healthy Holiday Desserts and Snacks.]
So how can we best equip ourselves for the holiday months? It’s best to focus on what we can eat, not what we’re missing out on. There are so many delicious fall and winter recipes (yes, even baked goods) that will satisfy your cravings and won’t leave you feeling sluggish and in a sugar slump.
Be prepared. Don’t allow the holidays to totally derail your life. It’s important to continue to eat on a regular schedule, and savor the flavor. The holidays are a great time to practice mindful eating. With everything tasting so incredible, you want to actually be able to savor the flavor. Slow down when you eat, and teach your kids to pace themselves, too. Purchase the same nutritious foods that you would throughout the year. The holidays are no reason to completely revamp your pantry. Another way to be prepared is to bring a healthy dish to the family event or potluck. It’s OK to be the person who tries new things and encourages others to do the same.
Be picky. Sadly, we can’t have it all, and with so many unique options around the holidays, we sometimes have to pick and choose. When faced with a difficult food choice, choose eats that are “special” instead of ordinary. Instead of three store-bought cookies that are always in the cabinet, opt for one slice of grandma’s homemade pie. If your family typically prepares stuffing, mashed potatoes, sweet potato casserole, rolls and noodles for Thanksgiving, choose a small scoop of two of those items, rather than all five. Then fill the rest of the plate with turkey, green beans and salad. You can have “fun foods” this time of year — just make sure you’re choosing foods that truly make you and your tummy happy.
Be active. Take the focus off food. Family gatherings can and should have more to them than just what’s being cooked and eaten. Take a family walk or have the whole crew go bowling after a big meal. Family activities are a great distraction from the constant desire to snack. Getting up and moving will not only help the kids get some much recommended exercise, it will also help overall mental health by bringing the family closer together.
Be creative. What’s better than getting the kids in the kitchen to help create holiday-themed treats? These meals don’t have to be high-fat, high-calorie sweets. Instead, have treats and meals incorporate lots of fall veggies or winter spices and flavors. Try the below recipe swaps for alternatives throughout the holidays or any time of year.
[See: 11 Healthy Holiday Gifts.]
7 Holiday Recipe Refreshers You Need to Know
Tip 1: Try subbing out standard high-fat baking items for more nutritious equivalents. The kids likely won’t even know the difference. For example: Swap applesauce or canned pumpkin in place of oil in baked goods; plain Greek yogurt instead of sour cream for toppings; low-fat dairy products in place of full-fat items; and light cream cheese instead of regular cream cheese in dips and desserts.
Tip 2: Most pumpkin pie recipes call for at least 1 cup of cream or evaporated whole milk and two eggs. Use evaporated skim milk and three egg whites to cut about 300 calories and 30-plus grams of fat.
Tip 3: Puree vegetables into common dishes for a kid-friendly nutritional kick. For example: Substitute pureed pumpkin or squash for half the cheese in mac and cheese; puree cauliflower into mashed potatoes; and add shredded zucchini and carrots to brownies, cakes and muffins.
Tip 4: Cut extra vegetables into tiny pieces and add them to stuffing (a great way for picky kids to get extra veggies). Also try replacing some of the bread with canned chestnuts — a nutritious and unique alternative.
Tip 5: When baking with chocolate, you can substitute 3 tablespoons of cocoa for every 1 ounce of chocolate in many recipes.
Tip 6: Purchase whole-grain bread rolls instead of crescent rolls or biscuits to cut nearly 100 calories and 8 grams of fat per roll.
Tip 7: Refrigerate gravy to harden the fat, then skim the fat off the top to save approximately 56 grams of fat per cup.
[See: 7 Healthy Ways to Deal With Working Over the Holidays.]
Around the holiday months, it’s imperative to have realistic expectations. I have many teenagers come into my office around November with a goal to lose a certain amount of pounds before they head back to school from winter break. I encourage nearly all of them — unless medically necessary — that the focus throughout the holidays should be on weight maintenance. Otherwise, patients get into trouble with potential yo-yo dieting or skipping meals to save up for one big holiday feast, which can sabotage long-term success. I’m not saying that you absolutely cannot lose weight during the holidays, but the main focus of eating around the holidays should be to make the healthiest choices you can without depriving your body. And remember: When it comes to food choices, you aren’t alone in the struggle. Everyone must make choices about food in order to be healthy. So treat yourself in moderation, remember to keep moving and enjoy the season spending time with your loved ones.
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How to Have a Healthier Holiday Season originally appeared on usnews.com
