Holiday Eating Tips
Are you ready for the holiday season? The festivities started Thanksgiving and now it’s time for family and friend’s social events, the company Christmas party, and New Years Eve.
The average American will gain 5 to 10 pounds between Thanksgiving and the first of the year. The busiest time of the year for Health Clubs begins about the second week of January and things start to slow down around mid march. The number one New Years resolution is to lose weight. Of course that should be body fat, not muscle.
With my nutrition and personal training clients my goal is to get them through the holiday season with minimal weight (body fat) gain if any. This is undoubtedly the most difficult time of the year for everyone, myself included. Here are some tips to help you avoid this seasonal weight gain.
When dinning out remember the portion size. Most restaurants give you very large portions and several side dishes. I am referring more to the evening meal. Ask for them to bring only half to the table and put the other half in a to go box and keep it in the kitchen for you. If you have an appetizer and/or dessert then split one. If there is any left just leave it. You may want to trade in your high starch carbohydrate such as rice or a potato for another serving of high fiber carbohydrates such as broccoli and cauliflower. These have far less calories per serving.
Ask them to prepare your food such as grilled items dry, no butter. A little bit of olive oil is okay.
Remember to leave the cheese sauce and/or butter off the side dishes or ask for it on the side. Use oil & vinegar for your dressing or ask for it on the side. You do need some fat in your diet as your vitamins A,D,E, and K are fat soluble.
If your family is anything like mine when we plan to have a meal out by the time we have everyone assembled and at the restaurant it is generally around an hour to an hour an a half later before we all arrive. You may be starving by the time you actually eat and there goes the willpower! Have a small snack before you go.
When at those holiday parties for your company or friends try to eat a meal (unless you are being served dinner) before you go. This will help eliminate you from chowing down on the cheese balls, nuts and pastries. We all know that typically social function foods taste great but are high in fat and calories.
On the days that you know you have an event or function to attend plan the rest of the day around it. Yes, you still need to eat small meals and snacks every 2-3 hours. keep your calories to a minimum without being hungry and keep your fat low. Raw veggies are good for this.
Now lets discuss alcohol. Beer and wine have some nutritional value but hard liquor has none. If you are drinking liquor have them on the rocks or with water. You want to avoid the extra calories from mixers. Try to keep your drinking social and of course drink responsibly. Have a designated driver if you are going to be drinking or use a cab. Drink plenty of water, as alcohol is a diuretic and will dehydrate you. While drinking always consume extra water during and after. You will need an extra liter of water for the following three days to help detoxify the system. As a suggestion, take a vitamin and mineral supplement combined with a small meal (high protein, low carbohydrate, and low fat) before going to bed. This will help to avoid the hangover effect should you overindulge.
Remember moderation, not excess. Don’t forget to continue to exercise. If you are on a tight schedule as many of us are then you need to schedule in your exercise time in your daily planner. Keep it a number one priority.