Health Tip of the Month
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Keep weight off during the calorie filled holiday season
Exercise alone won't help you keep the pounds off this winter, a time when holiday treats are delicious - and plentiful.
The holidays can be a tough time to stay on track with healthy eating, but with a little planning it can be done.
Catherine Schneider, clinical dietitian at Backus, said holiday parties can be especially difficult when trying to watch your intake of fat and calories.
"If you are going to a party, bring a healthy dish if you are asked to bring something," she said.
For a buffet, she advised surveying all the food before choosing what to put on your plate.
"Try to fill up on foods that are lowcalorie but filling, such as salads, fruits or vegetables," she said. Limit dinner rolls or breads laden with butter, oil or cheese, as well as fried foods or appetizers made with bacon, sausage, cheese or sour cream.
She said to look for lean protein sources for entrees, such as fish or chicken that has been baked, grilled or broiled. Avoid heavy sauces because of their fat and salt content. If plain foods are not available, sauces made with a wine, broth or tomato base may be a lower fat option.
"Remember the reason you are at a party is to socialize with friends or family, not just to eat," she said. Also watch out for highcalorie drinks, such as frozen cocktails.
"Alcohol is metabolized the same way as fat, so the calories can quickly add up," Ms. Schneider said. Moderate consumption is considered one drink for a woman and two for a man.
When it comes to holiday baking, try to keep it healthy. Reduce total fat by using applesauce or fruit or vegetable purees instead of butter, oil or shortening. Try substituting whole-wheat flour for some of the white flour to boost fiber content. If you do eat sweets, limit portions. Freeze left over baked goods or give them away so they are not in plain sight tempting you.
Ms. Schneider encourages people to try to exercise, especially on days such as Thanksgiving, when we often eat a heavier meal.
"Try to take a walk, or play touch football, do something active after the meal," she said.