‘Tis the season for treats – eggnog, cookies, fruitcakes, fancy cocktails – the list is endless. Pair holiday menus with a packed party schedule and not enough exercise time, and it’s no wonder we tend to see the scales creep up by the end of December. Here are our tips to get through those holiday parties healthfully.
Preparation.
Before you head out, have a snack! Arriving to a party ravenous is a recipe for overeating, particularly the less healthy stuff like fried appetizers and sweets. Snacks with a combination of fiber and protein can help satisfy hunger and stabilize blood sugar, leading to a much more controlled appetite once you arrive at your soiree. Some of our favorite snacks are a handful of nuts with a piece of fruit, whole grain crackers with peanut butter or baby carrots and hummus.
Portions.
At a buffet or family style gathering, survey your options first and prioritize a few items that you really want. Then, fill up half your plate with vegetables – salads with light dressings (or even better, with dressing the side!), roasted, steamed or raw veggies all work. Fill the remaining ½ of your plate with lean protein such as shrimp cocktail, turkey breast or grilled chicken skewers and starch like whole grain pasta, potatoes or a small portion of stuffing.
Pacing.
Once you have your meal, let it sit while you socialize with friends and family. It takes the body 15-20 minutes to register fullness, and if you honor this time, you’re much less likely to go back for seconds.
Pouring mindfully.
Avoid punches or other sugary cocktail mixes and instead opt for wine, light beer or a simple spirit mixed with club soda, which typically have about half the calories, or less! Alternate alcoholic beverages with water or seltzer with lime to stay hydrated, and make a drink “maximum” goal (e.g., 2-3 drinks maximum) before heading to the party. Not only is alcohol dehydrating, but it also lowers your inhibitions, making that second slice of cake or cookie much more likely.
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Kelly Hogan, MS, RD, CDN is a Senior Dietitian at The Mount Sinai Hospital.