How to Nutritionally Navigate the Holidays
Courtesy of runnersworld.com:
A whole lot of calories present themselves in the month of Decemberâ€”like fruitcakes, cookies and Hanukkah gelt. And let's face it; youâ€™re probably not going to run 20 miles every day between now and the New Year to burn off those goodies. So what to do? Follow my tips to create an eating plan and you can enjoy the holidays without overdoing it.
Eat on schedule
Skipping a meal in preparation for a food fest later in the day will set you up for an overindulging disaster. Make sure to eat breakfast if youâ€™re planning on a mid-day holiday meal, and breakfast and lunch if your holiday meal is in the evening.
Go for the occasional rather than the mundane
This is the time of year when everyone showcases their favorite recipesâ€”from sweet potato casserole, to potato latkes or a Yule log. Enjoy these once-a-year classics and skip the foods you could eat anytime, like chips, cheese cubes and rolls.
Beware of buffet dinners
Beware of the fat traps at a buffet style dinner. Start with a smaller plate to prevent from overloading on too much food. When youâ€™ve created your plate, back away from the buffet table. Opt for foods that require some utensils and foods that are colorful (and no, not M&Ms).
Try to include liquid-containing foods like soup, stew and chili, which taste great and leave you feeling full. Watch whatâ€™s in your glass as well, champagne and wine pack fewer calories than rum or eggnog. Remember, you donâ€™t have to eat the whole holiday platterâ€”thatâ€™s what leftovers are all about.
Plan your meal wisely
If youâ€™re making the meal this year, think about an alternative menu. Serve a festive fondue using lean meat, poultry, fish, shellfish, vegetables and salsa, honey mustard or tamari. Roast winter vegetablesâ€”squash, peppers and sweet potatoesâ€”with olive oil, sea salt and pepper. Fill pasta shells with spinach, ricotta and chunky tomato sauce.
Consider altering your recipes slightly for a healthier spin. Try using lemon or basil flavored olive oils to season vegetables and breads instead of butter. Use evaporated skim milk as cream in sauces or make a crust-less fruit tart instead of a pie.
If you do make those indulgent items, consider making a smaller amount, or serving smaller pieces (use mini muffin cups for cheesecake, cut the brownies smaller, or serve the casseroles with smaller spoons instead of ladles).