During the Holidays, How Can I Keep My Eating on Track?

by Keri Davies

While at the gym the other day, I was approached by a friend. I looked at her and said, “Jen are you ok?” She looked like a deer in the headlights. With real fear in her voice she said, “Keri the holidays are here and I am scared. I don’t want to see all my progress go down the drain (Jen has recently lost 23 lbs and has just 12 lbs to go to reach her goal weight). I have worked so hard. Please help. I need suggestions on how to get through the holidays without putting my weight back on? How do I keep my eating on track and get through the holidays without gaining the weight back?”

Keri’s How to Survive the Holidays, Holiday Eating Guide

By making better food choices (fruit instead of chips), continue to exercise, utilizing portion control (using smaller plates), and not depriving yourself (“little” amounts of favorite holiday foods) you will survive the holidays. I promise.

Over the years I have received lots of questions related to holiday eating. This has allowed me to come up my very own “How to Survive the Holidays, Holiday Eating Survival Guide.” Without any further ado, here it is:

1. Prior to a Thanksgiving dinner (feast) or holiday party, eat something small. Try and have a little something in your system so you do not arrive starved. When you arrive starved you are setting yourself up for failure and chances are you will more than overindulge. Helpful hint, try eating foods that have a bulking nature (i.e. fiber rich foods). Fiber fills us up and leaves us feeling fuller longer. Try a small bowl of oatmeal with 8-10 nuts, half of a sandwich made with a higher fiber, nut, or whole grain bread, and lastly, although not fibrous, is cottage cheese. Because cottage cheese forms a gel like substance in the stomach and is a slow release protein it is another food that will help satiate you, leaving you feel full longer. Couple with a small apple.

2. If your family typically eats high fat, greasy, unhealthy appetizers skip these foods. Instead, fill up on fruits and vegetables. Many fruits and vegetables contain fiber.

3. Drink 2-3 big glasses of WATER before eating and drink lots of water throughout the day. This way you won’t eat when you are really thirsty. Limit alcohol as it dehydrates you. Even better, just skip it. It just adds extra calories.

Here in Denver, Colorado we have the Turkey Trot 5K Race on Thanksgiving Day. Check around. I bet you can get involved in a similar event in your community.

4. Exercise is always good. Either before or after your holiday meal. However, not directly after the meal. Please allow two to three hours for food to properly digest.

5. Set food limits before you eat. Let yourself have your favorite foods, just stick to proper portion sizes. The size of your open palm, clenched fist, a tennis ball and a deck of cards are great ways to keep portion sizes in check.

6. Pay attention to what you are putting in your mouth. Don’t eat food just because it is there. If you are on a third piece of pie… STOP! Get that exercise in. Go for a walk.

7. Let your vegetables (side dishes) “Skinny Dip.” Vegetables don’t need to be “swimming” in heavy cream, butter, and cheese. Try grilling and seasoning with herbs and spices, Mrs. Dash, and a few sprinkles of Butter Buds instead.

8. When it comes to gravy pour some on to your plate (off on the corner/side) and dip foods in it. Don’t drown your food in gravy. This just adds up to excess calories that will firmly attach themselves to your waistline.

9. If you are preparing the meal control the following;

• Use Pam (for cooking) or Butter Buds (to sprinkle on foods and add flavor).
• Apple sauce instead of butter or oil.
• Use Splenda (sugar substitute).
• Use Mrs. Dash seasonings (all sodium/salt free). Use lots of herbs, and not salt.
• Remove skin from turkey (for yourself, however if others want the extra fat and calories let them choose).
• Use a lite salad dressing (make with olive oil).
• Remove high fat ingredients in your stuffing. Replace foods like sausage with celery, vegetables, and even some dried fruit. The taste is delicious. Do this with other dishes as well. You will be glad you did. Often times you can cut calories by more than 50% without sacrificing flavor.
• Use low-sodium chicken or beef broth. Use these instead of adding fat to your mashed potatoes. This is yet another way you can cut out 75% of the butter called for in most Thanksgiving traditional recipes.

10. Last tip… A slice of pumpkin pie has half the calories of a slice of pecan pie.

I encourage everyone to try these helpful tips. Feel free to use them anytime, but I highly recommend using them from Thanksgiving until New Year’s.

Please keep me posted. I would love to hear your feedback and any additional low fat alternatives you may have.