Strategies to Prevent the Holiday Bulge

Being health conscious doesn’t mean that you can't enjoy the holiday season and have a little bit of all the foods you love.
The key is balance, says Duke nutritionist Heidi Scarsella, RD, CSO, LDN. "If you plan ahead, there are many strategies that can help you strike a balance between following a healthy diet and being part of the fun and celebrations."


Balance your meals

Don’t fill up your plate with only the rich, high calorie food. Instead, have a little of everything, but be sure to include lots of fruit and vegetables. That way, you'll still be able to enjoy your favorite holiday foods as well as receive an array of important, healthful nutrients.

 Be Cautious of Sugary Foods

Remember that rich, sugary foods have a way of making you crave even more rich and sugary foods. If you do have a craving for something sweet, try to satisfy it with a piece of fruit or a bit of dark chocolate, or take half a serving of that piece of pie that you just can't resist.

 

Stock up on Healthy Snacks

 

Planning ahead is the best way to choose healthy foods. When you go shopping, be sure to pick up some healthy snacking items. Keep plenty of fruits and vegetables on hand, such as carrots, celery, and apples; these can make a quick and easy snack in times when you feel tempted.

 

Be Assertive

Don't feel you must say yes to everyone that offers you something to eat or drink. If you are not hungry, then just say so. Don’t let yourself be pressured into eating something that you really don’t want.

Eat Before You Go to Parties 

Never go to a party or event feeling hungry. If you arrive to a party feeling really hungry because you have been "saving up" your calories all day, you risk being so hungry by the time you get there that you lose control over how much you eat. Instead, eat well through-out the day, eating small, healthy snacks like a handful of nuts or apple slices and peanut butter. And be sure to drink plenty of water.


Keep It Moving’

In addition to making healthier food choices, Scarsella notes that it's important to not skimp on exercise during the holiday season. "Not only will exercise help you deal with the added stress that accompanies family get-togethers and holiday planning, but staying active will burn the calories from those extra.