Newswise — Halloween, Thanksgiving, Christmas and New Year’s – for those who are trying to maintain a healthy weight or lose weight, this can be the season to dread. The abundance of food and snacks, many of them sugary and high-fat, can make it more than tempting to stray from those healthy habits we try to keep in mind all year long.
“Attitude and commitment are so important to eating healthy any time of year,” according to Brittany Glassett, registered dietitian at Porter Adventist Hospital. “There is no need to deny yourself all ‘treats’ this time of year, but if you are mindful of what you are eating and practicing moderation, then you can be successful in your weight management goals – and know that you are sticking with your healthy habits.”
Glassett provides the following list of 10 tips for healthy eating during the holidays: 1 No skipping meals. The old adage rings true -always eat breakfast. Eat small, frequent meals and healthy snacks during the day to help avoid overeating at holiday parties. 2 If you overindulge at one meal, don’t stress about it – just get back on track with your next meal.3 Don’t drink your calories! Monitor alcohol and soda consumption. Both are high in calories (especially the eggnog). Try alternating water with alcoholic beverages.4 Substitute – yogurt for cream, sour cream and mayonnaise, and substitute herbs and spices for salt and fats. You can also add strained applesauce instead of butter or cooking oil when baking. 5 Eat smaller portions or use a smaller plate. Share a piece of pie and don’t go back for seconds. 6 Pace, don’t race. Eat your food slowly. If you eat too fast your stomach won’t have time to register that it is full. Savor each bite.7 Skip the appetizers – or bring your own healthy appetizer to a gathering. Nibble on raw vegetables, low fat dips and salsa. 8 Don’t loiter in the same room as the food. Focus your attention on the company, rather than the buffet or the bar.9 Trim back the trimmings. Dressings and side dishes are typically high in calories. Eat turkey without the skin, make gravy with little or no fat and use lighter dressings.10 Make sure you get regular exercise throughout the holidays. It helps you maintain your weight and decreases your stress. Get the family together for a walk after dinner or get to the gym in the mornings before the holiday activities begin. Better yet, sign up to run (or walk) a Turkey Trot or other event.
Finally, don’t deny yourself, Glassett says. Have a tiny taste of those things you really enjoy, but the key word is taste.
About Porter Adventist Hospital Porter Adventist Hospital is a full service, Nursing Magnet® designated, 368-bed acute-care referral center for complex medicine and surgery patients. In addition to being ranked No. 1 for 2010 in overall cardiac care in Colorado by a national hospital reporting company, Porter specializes in cancer care, joint replacement, spinal care and organ transplantation. Porter is sponsored by Adventist Health System and is part of Centura Health, Colorado’s largest hospital and health care network delivering advanced care to more than half a million people each year, across 13 hospitals, seven senior living communities, medical clinics, affiliated partner hospitals, Flight for Life® Colorado, and home care and hospice services. Porter’s and Centura's strength lies in the ability to offer a team of connected networks and shared resources to deliver accessible, reliable and cost-effective health care across the state. For more information about Porter Adventist Hospital, visit www.porterhospital.org or the Media Room at http://porter.mediaroom.com.
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