Your Guide to Lighter Choices this Holiday Season

Sat, 19 Nov 2011 12:00:21 -0500

Thanksgiving is universally known as the day to not only give thanks, but to get stuffed! Nobody looks at Thanksgiving and thinks, “Hmmm, I think today is a good day to start my diet…” Instead, the day is often viewed as the first day of your diet-downfall. This is the official start to the holiday season and therefore, the beginning of all the festivities that go along with that – eating and drinking in massive quantities, in particular.

But it doesn’t have to be this way! You can still eat and drink until your heart is content, without feeling like you need to be rolled out of every get-together that you attend. The secret is to strategically choose your vices, and then to take part in them in moderation. Better yet, creating lightened-up versions of your favorite dishes to bring along with you will allow you to enjoy all the best of the holiday hoopla, without feeling like you are going to pop.

In order to make this easy on you, I’m including two lists: 1) Lighter choices to choose at your holiday gatherings, and 2) Substitutions that can be made to lighten up the dishes you cook at home (this will be found in a future article).

Lighter Choices:

Appetizers: Eat baked, broiled, or raw items and forego those that are fried. Each tablespoon of oil contains approximately 120 calories and 14 grams of fat. Cheese and cream sauces also pack a heavy punch, so try to steer clear of these as well.
Vegetables: Just because a veggie is added to a dish, doesn’t mean it’s healthy. Mashed potatoes loaded with cream and butter, and sweet potatoes adorned with sugar are actually far from it. Instead choose dishes that are more true to form. For example, a plate of roasted vegetables, or a baked potato, are much better options. Once again, steer clear of anything fried or with cheesy and/or creamy sauces. [I do know this is hard, so read my substitutions list to get ideas on how to lighten up these dishes so that you can enjoy them with a peace-of-mind.]
Stuffing: Most stuffings are full of butter, white-bread, and lots of other random ingredients which often make their contents hard to decipher. Know what’s in them before you indulge. And try to choose one made with whole grains and nuts, and with ingredients that aren’t processed.
Grains: Breads, casseroles, rolls, these are all typical holiday sides and are very rarely made with whole-grains. However, eating refined flours and grains can cause your glucose level to spike at unbelievable (and often very unhealthy) rates, so try to stay clear. Instead eat whole grain breads, pastas, etc. since these not only help to regulate blood glucose, but they also are packed with protein and fiber to help you fill up without filling out.
Main dishes: The majority of main dishes are meat-based, and this is perfectly fine. However, remember the 60-20-20 rule and have the majority of your plate filled with vegetables, and the remaining portions made up of grains and protein. Also, forgo the gravy and cream-based sauces, as these are the additions to the meal that usually have the most calories.
Desserts: We all enjoy desserts, especially around the Holidays, but be warned that these are the little devils that usually make the Holiday weight gain oh-so-inevitable. There’s nothing wrong with a cookie or two, but be honest with yourself, when have you ever stopped there?! Before you approach the treats table, decide one or two indulgences that you’ve just got to have, and leave it at that. There will be plenty more parties and treats in the upcoming weeks. Also, if it’s cake or pie that makes your mouth water with delight, share a piece. And remember, savor each bite. Desserts are meant to be enjoyed, not to be scarfed down like you’re a ravenous beast.
Cocktails: Who doesn’t like to enjoy a cocktail or two around the Holidays? However, many of these festive “ice-breakers” can harbor more calories than a typical dessert tray, literally! So choose wisely and know that (typically) the sweeter they are they more damage they can do – to your waistline, that is. Your best bet is to either choose a cocktail or appetizer – but not both – before your meal, and then with a cocktail or to a dessert after. Furthermore, switching back-and-forth between cocktails and water is another great way to save you calories, not to mention your next day hangover!

I hope these suggestions help to battle your holiday bulge and please, stay tuned for my next article on ways to lighten up your holiday dishes so that they still taste great, but aren’t loaded with unnecessary fat and calories.

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Your Guide to Lighter Choices this Holiday Season