Dec. 9--The extra eating that occurs at holiday feasts, parties and celebrations can cause unwanted pounds to accumulate. An extra intake of just 200 to 300 calories a day above what one expends can add several pounds during the season.
A pound of body fat is the accumulation of 3,500 to 3,600 extra calories that are not burned. Eating an extra 500 calories a day would equal a pound gained every week. Many favorite holiday foods, such as pecan pie, homemade fudge and other candy, fruitcake, chocolate-covered cherries, cheesecake, cheese balls and dips, are dense in calories.
But this doesn't mean one needs to avoid enjoying special foods. There are lots of holiday strategies to practice that prevent weight gain and encourage food health. Think about principles of balance and moderation.
For starters, never go to a party hungry. People sometimes make the mistake of saving calories by skipping a meal the day of an evening party. By the time the party starts, they are so famished that overeating is inevitable, and they consume many more calories than intended.
Plan and practice strategies that help prevent overeating at parties. Eat a normal, balanced breakfast and lunch the day of the party. Enjoy a snack to curb the appetite before leaving for the party. Make the snack balanced by including protein, fat and carbohydrates. An example is half of a turkey or ham sandwich. The turkey is protein, a little mayonnaise adds some fat, and the whole-grain bread provides carbohydrate. Or have a cup of vegetable beef or chicken noodle soup. An ounce of cheese and an apple is a great snack. Eat just enough to keep from being too hungry at the party.
At the party, look at all of the food before making selections. Make plenty of room on the plate for raw veggies and go easy on the dip. Add fresh fruit if it is available. Decide on two or three special favorite foods and include a small portion of these. Think petite when it comes to portion sizes. People sometimes overeat at parties just because so much is food available. Eat slowly and take time to enjoy the food. Simply eat in moderation.
Enjoy the company of others more and eat less. Move away from the food table after making selections. Take a break from eating after consuming the food on your plate. Get rid of the plate. Drink a glass of water. It takes a little time for the stomach to get the signal that it is fed and is satisfied. If after 15 or 20 minutes you still feel hungry, then get another plate and select two or three more items.
Another idea is to ask the host or hostess in advance about bringing a tray of hors d'oeuvres or snacks to share at a party. If it is an informal gathering, this would probably be welcomed. This way you will be sure there is some food that is nutritious and low in fat and calories. Create some favorite snacks such as a fresh fruit platter including strawberry or cherry fat-free yogurt for the dip. Or prepare a variety of raw vegetables around a low-fat dip or fat-free ranch salad dressing. Boiled shrimp on ice with cocktail sauce or lean deli meats with gourmet mustards on party-size bread are great snacks.
Healthful holiday eating does not mean avoiding all of the favorite traditional foods. Just be sure to balance the special treats with plenty of healthy choices.
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