Snacks at the office, snacks at the house, parties and receptions: these are but a few of the challenges the holidays present for those hoping to maintain their waistlines. Big holiday meals are another.
Janie Burney, a food and nutrition specialist with University of Tennessee Extension, says a traditional Thanksgiving or Christmas dinner can include anywhere from 2,000 to 4,500 calories.
“According to guidelines in the USDA MyPyramid, the average active male doesn’t need more than 3,000 calories a day, much less in one meal, and active females need only 2,400 calories a day,” she said.
The good news, according to Burney, is that it takes more than one meal to make a big difference in your weight. However, she cautions that the holidays are not a license to eat anything you want.
“You will be surprised at how much you could gain, and how hard it is to lose,” the expert said.
Here are some suggestions from Burney to make holiday meals enjoyable and less threatening to your waistline:
Reduce the butter and sugar in your favorite recipes, eat smaller helpings, chew slowly and savor every bite.
Serve fresh vegetables and cut fruit as appetizers. If you fill up on them, you’ll be less likely to gorge yourself on higher-fat, higher-calorie foods at the table.
Baste your turkey with chicken or turkey stock with the fat removed. Use fat-free broth, or put regular broth in the refrigerator and scoop out the fat that rises to the top. Make your gravy with fat-free broth and milk, too.
Enjoy breast meat without the skin rather than the dark meat. White meat has fewer calories from fat.
Drink low-calorie beverages or water with a touch of lemon or lime.
Use nonfat milk and skip the butter as you mash potatoes.
Bake sweet potatoes in a casserole with diced apples and raisins.
Pick the pumpkin and pass on the pecan. Reduce calories in pumpkin pie by using non-fat evaporated milk instead of cream in your recipe.
Finally, get outdoors and take a walk, either before or after dinner – or both. A little physical activity is always a good idea.
