Live Well - December 2008

Your Holiday Eating Guide

It’s that time of year again. Office parties (and food). Family get-togethers (and food). Gifts exchanged (and food). The holidays mean many things to many people. But to almost everyone, they mean food.

Food is often the focus from the holidays right on through winter. Many people will emerge this spring five pounds or more heavier as holiday eating and winter hibernating gets the best of their diet and exercise goals.

Is it possible to control calories (and waistlines) and still enjoy the season’s tempting treats? Yes it is.

1. Plan and track. Think about what—and how much—you want to eat before you hit the party. Then keep track of what you really do eat. Trying a little bit of everything can add up to a lot of calories if you don’t pay attention.

2. Eat before you eat. Sound funny? It works. Control your appetite by filling your stomach before the party or meal. A few glasses of water, a cup of soup, a salad or a light snack before the festivities will increase your resistance to temptation.

3. Slow and small wins the race. Take smaller portions of food. Include a few low-fat, low-sugar items on your plate. And eat slowly. It takes about 20 minutes for your brain to realize your stomach is full. You can do a lot of overeating in 20 minutes. Pause, drink water or talk to someone between bites to slow yourself down.

4. Watch the little things. Butter in the recipe? Try chicken broth and skim milk instead. Use egg whites instead of the whole egg. Pass on the mayonnaise and substitute nonfat yogurt. Leave the ice cream or whipped cream off the pie. Dip your dinner roll in olive oil, don’t coat it with butter.

5. Watch the big things. First, fill most of your plate with salads, fresh vegetables and fruit. Then choose the main course carefully. Fish is healthier than meat. Turkey contains fewer calories per ounce than ham. White meat is lower in fat than dark meat. Skin contains tons of extra fat, so trim it off.

6. Mix it up. For every handful of nuts, match it with a handful of fresh veggies. They make healthy appetizers and filling side dishes.

7. Liquid leverage. Alcohol and soft drinks are loaded with calories. Water, plain or carbonated, makes a safe and thirst-quenching alternative. If you do drink alcohol, make every other drink alcohol-free.

8. Just desserts. Desserts are a fun part of the season. Don’t deny yourself. Just be moderate. Cut a brownie in half and share. Pass on the pecan pie—it has double the calories of apple pie.

9. Get off the couch. Whether it’s a formal workout or a daily chore like raking leaves, move your body a little bit every day.

10. Keep it realistic. You overdid it last night? It’s OK. Don’t be too hard on yourself. Instead, resolve to do better today.

This e-mail is brought to you by Live Well, a community wellness initiative of Prattville Baptist Hospital. For information, visit www.baptistfirst.org/livewell.htm or call 2-1-1.