Guest post by Kelly Hogan, MS, RD, CDN, a registered dietitian who has worked within the Mount Sinai Hospital for the past three years, now focusing on breast cancer nutrition for the Dubin Breast Center. Kelly provides individual counseling in the areas of wellness, weight management and symptom/side effect management, in addition to creating patient education and wellness programs.
Tis the season for celebrations, and staying healthy during the holidays can often be tougher than finding the perfect gifts for loved ones. Dietitians are not immune to these challenges this time of year, but I always go into holiday parties with a game plan and encourage my patients to do the same. Follow these tips for navigating the buffet tables and cocktail parties like a (nutrition) pro.
1. Never go to a party hungry – resist the urge to fast or “save up” for a big holiday meal. Arriving to a party famished can increase the likelihood for overeating, and when we are super hungry, we tend to crave simple carbohydrates, sugar, or whatever we can get our hands on, which usually isn’t the healthiest choice. Eat regular meals throughout the day and make sure to have a substantial meal or snack before you leave. Ideal options include a mix of protein and fiber (such as an egg on a whole wheat slice of toast with tomato and leafy greens, Greek yogurt with berries or hummus with sliced veggies) to help keep you satisfied and more controlled once you arrive at the party.
2. And on that note, try not to go empty-handed – if the party calls for you to bring a dish or beverage, opt for a tray of colorful crudité with hummus or a low fat dip (I love Trader’s Joe’s Spinach & Kale Greek yogurt dip). This way, you’ll know you have a healthy snack option available and so will your fellow guests.
3. Avoid the apps and hors d’oeuvres – appetizers and hors d’oeuvres can seem small and harmless, but they are typically high in calories and low in nutrients. It can be quite easy to mindlessly fill up on these as you work the party room, especially if you’re starving. Prioritize your healthy pre-party snack and try to wait for the main meal. If apps are the only foods offered, go for lean proteins like shrimp cocktail or grilled chicken skewers, or any raw or steamed veggies with a low fat dip.
4. Be picky – resist the urge to try every holiday treat or indulgence, which can leave you feeling stuffed and bloated. Instead of piling your plate with a little bit of this and that, choose a dish or dessert that you love and look forward to, and enjoy it in an appropriate portion (alongside some colorful veggies, lean protein and whole grains, of course!).
5. Alternate alcoholic beverages with regular or sparkling water – spacing out your cocktails is key not only to control calories (which can be super high in some alcoholic beverages), but also to keep you hydrated and help prevent nasty hangover symptoms the morning after. Try adding a lemon or lime wedge and drinking your water in a champagne glass to keep things festive.
6. And on that note, choose the right alcoholic beverages – stick with simple mixed drinks with a low or no calorie base (e.g., club soda), wine and light beer. Try to limit or avoid sugary cocktails or holiday specialties like eggnog, which can have more calories than a meal! Dark colored liquors such as bourbon, brandy, tequila and whiskey as well as red wine contain substances called congeners, which have been found to produce more severe hangovers as compared to lighter or clear liquids such as vodka, white wine and light beer.
7. Schedule time for exercise – we are often busier during the holidays, and it’s easy to let a regular exercise routine fall by the wayside in order to fit in another shopping trip or cocktail hour. A recent study found people who continue to exercise regularly during the holidays are more likely to maintain their weight or gain less weight by the end of the holiday season as compared to non-exercisers. If that isn’t reason enough to lace up your running shoes, exercise can also relieve holiday stress and produces endorphins – natural chemicals that help us feel good. Try scheduling a workout into your calendar as you would a lunch date and stick to it.
8. Focus on socializing, not food – let’s not forget what the holidays are all about – spending time with loved ones! Instead of parking yourself by the buffet table, seek out someone you haven’t spoken to in a while and have a meaningful conversation. This is great both for catching up with loved ones and avoiding the mindless eating and snacking (and drinking!) that are easy to succumb to in the party setting.
Here’s to a happy and healthy holiday!