PORTION CONTROL AND PLANNING CAN KEEP AWAY THOSE HOLIDAY POUNDS

From Thanksgiving to the New Year’s Eve toast, the opportunities to overindulge are nearly endless. There is a common misconception that holidays are so infrequent that eating done only on special occasions doesn't matter. But, the celebrations can add up with parties, work events and family gatherings.  And several high calorie days can significantly derail your weight management goals.  For example, on Thanksgiving, the average American consumes 4,500 calories and 229 grams of fat. That's at least 2-3 times what one needs to eat in one day.  The average holiday weight gain according to a 2000 study by the National Institutes of Health is 1-2 lbs.   A pound is not so much, but people tend to not lose the weight when the holidays are over so it adds up over time.  Also, while the average for the general population is just 1 pound gain, for those who are obese, average weight gain is 4-6 lbs.

Enjoying the food is a big part of enjoying the holidays, but it doesn’t have to add inches to your waistline. It is possible to eat foods traditionally associated with holiday celebrations and to stick with a weight-loss plan.  Try to maintain a clear idea about your weight goals during the holiday season and don't let small setbacks completely derail progress.  The following tips can also help to prevent holiday weight gain.

1.      Minimize mindless munching. Nibbling before and after a big holiday meal is a sure way to add significant calories. Between the eggnog, cheese ball, homemade cookies and candy, it’s easy to top 1,000 calories before sitting down to dinner. The same goes for the goody trays in the break room at work. What to do? Survey the culinary landscape and decide what you really want. Keep the portion reasonable and then leave the food table.

2.      Enjoy the turkey, but don’t gobble. This isn’t an eating contest, so slow down! Truly enjoy the rich pleasure of the foods you don’t get every day. Let the food linger on your tongue. You may discover a sense of satisfaction with half your typical portions when you take time to slow down and enjoy the food you’re eating.

3.      Portion control, portion control, portion control:  Make those special, holiday-only foods manageable by savoring them slowly in limited portion sizes.  Skip the items that you do not really care about.  It can also be helpful plan ahead for a dinnertime celebration by having a lighter breakfast and lunch that day, but do not skip meals as that often leads to overeating later.  To control daily calories in the face of frequent celebrations, some people find it helpful to substitute a calorie-controlled meal replacement for 1-2 meals per day during the holiday season.

4.      Plan ahead & make wise choices:  Plan ahead before heading to a holiday gathering or party.  Know what will be served and figure out what it is you really want and if it’s worth the calories.  If you can live without your mother’s pumpkin pie but not her sausage stuffing, then have some stuffing.  The same goes for a holiday buffet: scan the table first before filling your plate and decide which foods you can live without. Choose small portions of the foods you want to enjoy, filling your plate once.  If you’re asked to bring something to a gathering, try bringing something healthy, like veggies and low-fat dip, instead of cookies.  That way, if there are leftovers, you will go home with a healthy option rather than problem treat.

5.      Use high-protein and high-fiber foods to your advantage. Lean meats, poultry, fish and green vegetables can help you feel full when you’re hungry without adding a burdensome load of calories. To avoid going to a holiday party too hungry — eat something high in fiber and/or protein before heading out.  Have ready-to-eat veggies with hummus, a cheese stick with fruit, a Greek yogurt cup, or a small portion of fiber rich cereal to help curb your hunger. 

6.      Beware of liquid calories. Being aware of the calories you’re drinking during the holiday season is also important to maintain a healthy weight. A cup of regular eggnog can have up to 500 calories and that Starbucks white hot chocolate with whipped cream will cost you even more calories. Factor in alcohol, sugar-loaded punch drinks, hot cider and more and see how liquid calories add up. What to do? Choose “light” or “diet” drinks and drink lots of water. Choose hot tea or coffee in place of hot chocolate or cider.  And, if you really must indulge in Eggnog, the “light” eggnogs being sold are a significantly better calorie deal.  Alcohol not only provides empty calories but it decreases one's resolve to stick to an eating plan, so use moderation when it comes to drinking. Diluting wine with club soda can make a tasty wine spritzer that has less alcohol and less calories. 

7.      Channel your inner-Santa in non-food ways.  It can also be helpful to channel your holiday spirit in ways that are not focused on food.  For example, too add activity, consider celebrating the season by going skating or going for a holiday lights walk.  Decorating, crafts, and gift giving can also satisfy the homemaker in you without running the risk of exposing to more homemade treats. And, if you are determined to bake consider giving friends with dogs homemade pet biscuits rather than items you might be tempted to sample. 

8.      Get moving.  Don't slow down or stop physical activity during the busy holiday months. Instead, try to maintain or even increase activity and exercise levels to compensate for additional caloric intake.  On holidays with big meals, try to get active in the morning.  Go outside with the kids to toss the football around, grab your music and take a brisk walk, or prepare for your mall shopping by doing some determined walking laps around the space first. Simply moving more can help burn off extra calories, tone your muscles, and work off some of the holiday stress.

HEALTHY FATS: PART OF A BALANCED DIET

Think you need to take fat out of your diet in order to be healthier and lose weight?  Not so.  To lose weight, you have to use more energy than you take in.  Calories are the measure of the energy in foods.   If you consume too many calories, whether from protein, fat, or carbohydrates, the body will store the extra energy as fat.   With more than double the calories of proteins and carbohydrates, fat calories can add up quickly and lead to weight gain, but, when consumed in moderation, healthy fats are an essential part of balanced, heart healthy diet.  

Fat is needed for the absorption of the essential fat soluble vitamins A, D, E and K that help protect vision, immune system function, and bone health. Moreover, fat is needed for the manufacture of hormones in the body, the membrane lining in every cell, and the sheath surrounding every nerve cell.

GOOD VS. BAD FATS

Fish and plant sources of fat are good for health while meat and dairy sources are detrimental.  To incorporate good fats into the diet without gaining weight, use them in place of less nutritious calories such as those in cream and meat fats, sugary snacks, and refined grain products.

The “Bad” Fats

Modern diets tend to be high in the unhealthy fats found in meat and dairy, and hydrogenated oils.  These fats increase your risk of heart disease and clogged arteries by increasing blood cholesterol and inflammation in the body. 

x Saturated fats - Limit intake of products high in saturated fat including meat, lard, chicken skin, coconut and palm kernel oil, shortening, butter, cheese, cream, and other full-fat dairy products. It is recommended that no more than 7% of your calories come from saturated fat, so for an 1800 calorie diet that would be less than 14g of saturated fat.  This can be challenging when you consider 4 oz. of prime ribs has this much saturated fat. Look at the nutritional facts labels to choose products low (less than 5% of the Daily Value listed on food labels) in saturated fat. 

x Trans fats.  Completely eliminate trans fat from your diet.  This is an artificial fat added to products such as pre-made frosting, margarines, baked goods, and snack foods.  Check labels to make sure the trans fat is 0g.  If a product contains “hydrogenated” or “partially hydrogenated” oil, than it contains trans fat.

The “Good” Fats

When consumed in moderation, healthy plant- and fish-based sources of fats help to reduce inflammation in the body and lower blood cholesterol and triglycerides. How much is enough? Recommended fat intake is 20-35% of calories.  For an 1800 calorie diet, this would be the equivalent of 3-5 tablespoons of oil.

R Monounsaturated and polyunsaturated fats.  These are found in plant foods that contain fat such as nuts, seeds, avocados, olives, soy beans, and vegetable oils. 

R Omega-3 fats.  These, found in naturally oily fish such as salmon, tuna, herring, and mackerel, are particularly beneficial for the heart & help to lower blood triglycerides. Because our body is unable to make omega-3 fats, it is important to regularly consume fatty fish.

THE SKINNY ON FAT:  10 TIPS FOR MAKING HEALTHY CHOICES

1.      Choose Oily Fish Twice a Week or More.  Eat seafood in place of meat or poultry at least twice a week.  Tuna, salmon, trout, herring, sardines, halibut, rainbow trout, and scallops are excellent sources of heart healthy omega-3 fats.  Prepare your fish without butter, which contains 7g of saturated fat in each tablespoon.

2.      Have Meat Less Often. Try reducing intake of saturated fat by replacing some of the meat you eat with beans, skinless chicken, or fish.

3.      Choose Lowfat & Nonfat Dairy Products. Dairy is naturally high in saturated fat.  Each cup of whole milk contains 5g of saturated fat, so concentrated sources of dairy fat like cream, butter, and cheese are especially artery clogging.  Still, dairy contains many healthy nutrients including protein, calcium, and potassium, so include dairy but choose low or nonfat options. 

4.      Make Meat & Poultry Lowfat.  Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 90% lean. Trim or drain fat from meat and remove poultry skin. 

5.      Use Oil or Margarine Instead of Butter.  Use liquid vegetable oils such as olive or canola instead of lard, shortening, or butter.  Try topping bread, cooked vegetables and popcorn with olive oil and a little salt. When baking muffins, cookies, sweet breads, and moist cakes, try canola or vegetable oil in place of butter.  For every ¼ th cup of butter called for, substitute 2 ½  -3 tablespoons of oil.  For a more butter-like substitute than oil, look for margarines low in saturated fat (i.e. 1.5g or less per tablespoon) with no partially hydrogenated oil.

6.      Add Avocado. Try them in sandwiches or salads or make guacamole. Also, a healthy alternative to mayonnaise for moistening sandwiches and tuna salad.

7.      Go for Nuts.  Have ¼th cup of nuts or seeds for a healthy snack or add them to stir-fries, vegetable dishes, salads, yogurt, and cereal.  Use them instead of breadcrumbs on chicken or fish.  Blend them into smoothies.  Stay away from salted and sugary nuts - these are less healthy and easy to overdo. 

8.      Dress Your Own Salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy and flavorful dressings with olive, flaxseed, walnut, or sesame oil.

9.      Watch Out for Fat-free Junk Food. A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories. 

10.  Don't Spoil Your Oil.  A good fat can become bad if heat, light, or oxygen damages it. Oils such as flaxseed, soy, corn, and vegetable are rich in polyunsaturated fats, which are most susceptible to damage. To best preserve these oils keep them refrigerated in an opaque container.  When cooking over the grill or stovetop with oil, avoid heating the oil so much that it changes color or begins to smoke. When this happens, the oil has degraded, producing possible carcinogens and off-tastes.  Oils smoke at different temperatures.  Filtered/light/refined olive oil is one of the best choices for cooking at high heat.  Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.