The starting gun has sounded and we're off into the holiday season -- a time for joy, a time for cheer and a time for stuffing ourselves to the extreme. But it doesn't have to be as bad as advertised. Today, we’re going to discuss how to eat healthy during the holidays.
The majority of us know only too well, most attempts at healthy eating goes sailing out the window during the holiday season. We tend to conveniently forget about our health and diet, and instead, take the opportunity to over indulge in every way possible. According to a recent Weight Watchers report, the average American gains around 7-10 pounds between Thanksgiving and New Year's Day. Much of this weight is maintained from thereon despite our promises to go on a diet in January.
It’s not hard to understand why people fall into such bad habits during the holiday season. Everywhere you go there is somebody eager to tempt you with a rich hors d’oeuvre and a glass of wine or a box of gourmet chocolates. You might think that it would be rude to refuse. After all, it’s the holidays!
That’s how we all feel. And not surprisingly, trips to our local markets and retail stores turn into a food fantasy adventure. You find yourself in a maze of aisles displaying a range of colorful, tempting goodies that are excitingly packaged and screaming at you to buy them and eat them. Even visits to friends and family are unsafe. You suddenly find the table with all manner of goodies, and as you hear the wine bottle cork being popped in the kitchen you resign yourself to the fact that you might as well give in.
All this, coupled with the huge dinners, parties, and festivities of the holiday season makes maintaining control a huge challenge. Healthy eating is a national obsession for the better part of the year. Yet, as soon as Thanksgiving rears its over-indulgent head, the obsession swings the other way as the nation attempts to buy and eat as much unhealthy, rich food as possible.
But there are many ways in which you can help strike a balance between maintaining a healthy diet and joining in with the fun and festivities, so let’s review a few.
#1 - Exercise
Most people have a little extra time available over the holiday season when they are not at work. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regimen after the holiday season is over.
#2 - Review your cooking methods
These days there is no excuse for not utilizing the many healthy ways in which food can be prepared. Instead of frying, grill your food. If you're roasting, use one of the many available low-calorie spray oils. Try raw vegetables to retain nutrients and flavor.
#3 - Invest in lower fat ingredients for cooking
If you're preparing a big dinner, do not use trans fats. It is often difficult to tell the difference where taste and flavor are concerned. You can even get low-calorie beers, wines and soft drinks. By simply swapping regular ingredients and foods and drinks for their half-fat alternatives, you can make a big cut-back on fat and calorie consumption.
#4 - Eat regularly
If you‘re going to a big party or dinner, don't starve yourself all day in anticipation. You're in danger of arriving there feeling ravenous and eating everything in sight. Instead, have some fresh fruit and veggies throughout the day. By doing this, you'll be less likely to over-indulge while you are out.
#5 - Prepare for holiday outingsIf you have some big nights out and meals planned over the holiday season, try and compensate by having some healthy eating days leading up to the event. Many of us are only too keen to think that we may as well forget about healthy eating over the holidays. However, it should not be a case of forgetting about your diet, but simply managing it a little more carefully over the holidays.
#6 - Balance your meals out
Don't be tempted to fill up your plate with purely rich, calorie-laden food. Instead, have a little of everything including fruit and vegetables. This way, you'll still get to indulge as well as receive valuable nutrients and vitamins.
#7 - Be wary of sugary foodsAlways remember that rich, sugary foods have a nasty habit of making us crave yet more rich and sugary foods. We've all been there...over-indulging in sweet or rich food...feeling bloated, sick, and making rash promises to never eat again...and, a couple of hours later, finding ourselves back in the kitchen, picking at leftovers. Keep in mind that sugar also suppresses the immune system.
#8 - Stock up on healthy snacks
When you go shopping, be sure to throw some healthy snacking items in your basket. Fill up on raw vegetables, such as carrots or celery, which can make a simple snack in times of temptation.
#9 - Be aware of food allergies
It’s quite possible that you may have an allergy or intolerance to a food, which you may not even be aware of. Because there is a mountain of food waiting around every corner during the holiday season, we sometimes find ourselves gorging on food that we don't even know the ingredients of. Then we wonder why we're feeling so ill the next morning! By having a food allergy test, you can identify any foods that you need to avoid during the holiday season in order to maintain your health and enjoy the festivities without suffering.
#10 - Moderate alcohol intake
Don't forget that alcohol is fattening too. That innocent-looking glass of sparkly wine or that small bottle of beer may look as though it will do no harm. However, alcohol contains calories and lots of them. Try and control the amount of alcohol you consume over the holiday period and, in the same way as food, try not to over-indulge regularly. There are plenty of lower-calorie beers and wines available that can help, so opt for the healthier version whenever possible.
#11- Be assertive
Don't feel as though you have to say yes to everyone that offers you food and drink. If you’re not hungry, then simply say so. Don’t let yourself be bullied into eating something that you really don't want.
#12 - Leave what you don't want
Definitely. Despite what your parents may have drummed into you as a child, don't feel obliged to clear your plate. When you feel full, stop eating. Simple.
In closing, it’s possible to enjoy the holidays, stay healthy and not gain weight. It’s not about who can cram the most food in. It’s about enjoying friends and family.
