INDIANAPOLIS -- Many people feel sluggish during the holiday season. Workouts often take a backseat to holiday events, planning and shopping. Because it gets darker earlier, motivation to accomplish exercise goals in the evening can take a hit.
"The lack of exercise contributes to a sluggish feeling, which can lead to the urge to eat unhealthy foods," said Kara Egan, clinical assistant professor in the School of Physical Education and Tourism Management at Indiana University-Purdue University Indianapolis. "Unfortunately, these sugar- and fat-laden foods seem to be everywhere: in the office, arriving in the mail, at holiday socials."
These fatty foods may create a sense of comfort. Unlike a balanced meal, comfort foods are likely to cause tiredness and lower energy levels later on.
"Paying attention to how food consumed correlates to how your body feels is great motivation to make healthy choices," Egan said.
Everyday healthy eating at home:
*Eat breakfast if you are hungry. Entrees can include scrambled eggs loaded with fresh veggies, frozen fruit smoothies with milk and spinach or kale, or whole-grain cereal with fruit, nuts and milk.
*Eat clean, vegetarian until dinner. Five or more servings of fresh fruits and vegetables with breakfast and lunch along with some whole grains or eggs for breakfast will give you some room to eat unhealthier during evening events. If you follow those two steps, "Nearly any choice at evening socials, as long as it is portion controlled, will fit into a balanced diet," Egan said.
*Control your portions. "Put all of the food you plan to consume on your plate and take a look. When you want to go back for more, think back to the amount of food you just ate," Egan said.
*Eat only when you are hungry. "Wake up full from a big dinner the night before? Don’t eat breakfast right away just because it’s breakfast time; pack a light morning snack and eat when you get hungry,” Egan said.
During travels:
*Taking a road trip? "Planning ahead and preparing for a trip can help save your wallet and your waist line,” Egan said. She suggests packing snacks that include whole grains, nuts and fruits, such as homemade granola bars, and 100 percent juices. "Plan restaurants along your route, and look at the nutritional information, and make nutritious, balanced choices before you enter the restaurant."
*Be selective of hotel fare. If eating breakfast at a hotel, avoid the sugary versions of oatmeals and cereals and stick to low-sugar options. Likewise, avoid heavy calorie-laden options such as bagels, breads, pastries and fatty meats.
*Ask about the food prep. "When eating out, avoid cream- or cheese-based soups and sauces, ask for vegetables steamed, not sautéed, and request that bread or toast, potatoes and vegetables not have butter added," Egan said.
*Pitch in. If staying with family members, offer to make some meals, pairing salads with many dinner entrees, and avoiding eating multiple foods within one group, such as two carbohydrates, like bread and pasta, or two proteins, like steak and chicken; and try to eat a little bit of every food group. "If you must have both, make sure to take appropriate portion sizes of each," Egan said.
Holiday parties:
*Keep track of foods consumed around the holiday. "It is not too difficult for many Americans to consume 1,000 to 2,500 calories above their typical intake on Thanksgiving Day. These extra calories can be balanced by consuming 500 fewer calories both two days before and two days after Thanksgiving, or 250 calories each of the four days while adding a two-mile walk each day," Egan said.
*Skimping can be good. Take steps during food preparation to make holiday dishes healthier. Egan said that taking out about a third of sugar in traditional desserts will help and "you won't notice it missing."
*Nibble, nibble. Limit rich desserts to just three bites. This might help to balance the caloric intake of sweets at parties, where it can be challenging to try just one treat.
*Don’t overeat. "Slow down. Way down. Eating slowly can help you realize when you are full and ensure you stop eating before you become uncomfortably stuffed," Egan said.
Egan does not suggest making substitutions in every holiday recipe in an effort to make meals healthier.
"Low-fat products often replace the fat with added sugar, resulting in only a slim calorie reduction. Artificial sweeteners just don’t taste as good; even if you don’t mind them, chances are your guests might." After all, "It is a celebration; you want to enjoy the food. Enjoy your food the way you like it, just eat less," Egan said.
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