Newswise — With all the dinners and parties that go along with the holiday season, it can be difficult for people trying to watch what they eat. Nicole Patience, a registered dietitian at Temple University, says there are a number of things people can do to make sure their efforts don’t get derailed.
It’s not all or nothingIt can be really easy to load up on less healthy foods at this time of year – everyone’s serving food that might taste good, but isn’t very good for you. If you find yourself in a situation where you know you’ll be eating less healthy foods later in the day, start with a healthy breakfast. “It doesn’t have to be all or nothing,” says Patience. “Just because you’re not eating a healthy lunch or dinner doesn’t mean you should just give up and forgo a healthy breakfast. Think of each meal as a separate opportunity to give your body the nutrition it needs.”
Getting the lay of the landWhen you arrive at a party and see all the great food, it can be tempting to load up your plate right away. But just as a diver doesn’t dive into the water unprepared, its important to survey all the foods at the party before you dig in. “Look at everything and ask yourself, ‘What will I enjoy having the most?’ and have that,” says Patience. “It’s not necessarily about denying yourself those wings or meatballs, but figure out which foods will bring you the most satisfaction.”
Don’t drink your caloriesMost holiday celebrations include some type of alcohol – whether it’s beer, wine, mixed drinks, or all of the above. Dieters don’t necessarily need to abstain from drinking, but Patience says it is important to know where those extra calories are coming from. “People might choose a light beer over a regular-calorie beer, and that can help cut your calories in half if you’re just having a few. But if you think that you can drink more of the light beer because it has fewer calories, you’re really doing yourself a disservice.” She does advise to stay away from the heavy, syrupy drinks like margaritas, because they are full of extra calories.
Keep it colorfulPatience says to think of your dinner plate as a box of crayons, and include lots of different colored foods. “Drawing a picture with nothing but browns and tans is boring,” she says. “In the same vein, a plate full of the brown meats and tan starches is boring to your diet. You want to fill your plate with other things too, like cranberries, grean bean casserole, broccoli rabe or salads. Even though some of those dishes have creams or butter in them, chances are they’ll still have fewer calories and be more filling than things like mashed potatoes or stuffing.”
Be realisticFinally, Patience says that it’s important to keep the time of year in perspective. “Everyone knows it’s a season for eating, and you’ll be eating less healthy foods than you might at other times of the year. Listen to the cues your body gives you for being full, and stop when you feel them. That way, instead of worrying so much about calories, you’ll be more focused on spending that time with the people you care about.”
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