Experts encourage a little planning and flexibility when enjoying holiday goodies

CONTACT: Todd Harper
Phone: 317-630-7808
Pager: 317-310-5972

Indianapolis, December 12, 2011 – With all the hype on eating healthy and limiting calories, many are asking what this means when it comes to planning holiday celebrations and family gatherings. Experts suggest not eliminating holiday eating entirely, but instead being prepared and making a plan for yourself when celebrating.

For example, if a gathering features a variety of fried foods, only chose one instead of the whole spread, or try eating a light, healthy snack before going to the party to help curb your appetite.

According to experts, much of what our holiday diets are centered around is the idea that this time of year only comes around once and thus we can easily adjust our diets after January 1. Or, that overindulging is just fine because your New Year’s resolution involves a strict diet and workout regimen. However, anticipation of food restrictions can cause “binge-like” eating habits that are harder to break when trying to return to normal eating habits or starting a restrictive diet. 

“Eating healthy during the holidays can be very challenging, especially with many of the celebrations focused around food,” said Monica McMullen, a registered dietitian at Wishard Health Services. “Enjoy the foods you love, but in smaller amounts. Monitoring your portion sizes is very important during the holiday season. Try to balance your plate by always including fruits and vegetables.”

In addition, alcohol can be a part of high caloric intake during the holidays. Some mixed drinks can contain as many as 450 calories per glass. However, if you do choose to drink, there are plenty of low calorie beers and wines available to choose from, and dietitians suggest limiting your intake to one or two alcoholic drinks per occasion. Experts also recommend avoiding alcohol before meals as it can stimulate your appetite. 

"The holiday season can be very busy, but our health still needs to be a top priority. Always take time to eat three meals per day, get an adequate amount of rest and stay hydrated.  Sometimes we are so caught up in the hustle and bustle that we put our health on the back burner,” said McMullen.

Other helpful hints for holiday eating include:

Avoid sitting near buffet tables, and always use a plate for foods you select rather than nibbling as you go by so you don’t lose track of how much you’ve eaten.

Modify recipes to lower the fat content and calories by using egg whites, low fat dairy products and artificial sweeteners.

Start holiday family traditions that promote physical activity, such as sledding, ice skating or skiing. It can be fun for the entire family, but can also help to burn calories at the same time.

Trying to lose weight during the holiday season may be an unrealistic goal.  Instead, focus on maintaining your present weight.

The main rule to remember during the holidays, or anytime of the year, is moderation and balance. Experts recommend talking to your doctor or a registered dietitian if you have any questions or concerns about eating healthy.

Wishard has established a primary care network consisting of its Primary Care Center and nine Community Health Centers, offering an array of services including physical exams, prenatal care, social services, dental services and more. For more information on the services Wishard provides or to find a primary care physician, please call Health Connection at 317-655-2255.