You know all the usual tips. Carbs are bad. It’s all about portion control. The more vegetables the better. What’s more, come holiday season, you fully intend to put all this nutritionally minded knowledge to use! But then you arrive at Aunt Ellyn and Uncle Mike’s cozy home in Connecticut and it hits you – hard. The intoxicating aroma of a perfectly baked turkey; the steam rising from the sweet potatoes as Grandma places them gingerly on the table; and of course, the pumpkin pie you know is waiting for you at the end of this spectacular feast. “What the hell,” you say to yourself, “BRING ON THE TURKEY!”
But do not abandon all your dieting principles! Do not drain your sorrows in another enormous serving of savory stuffing! Regardless of which holidays you are celebrating, there is a way to make it through every feast and party without adding on the pounds. This way, come New Year’s, you will not have to make another one of those resolutions and grudgingly trek to SPAC pledging to “Look Fine in ‘09!”
1. Go into the holiday season with reasonable goals.
Grand schemes of dieting and losing weight are a no-go from November 1st to January 1st; you are setting yourself up for a particularly miserable (and hungry) holiday season. “Holidays are not a time to focus on nutritional eating,” said Karen R. Koenig, an educator, writer, motivational speaker, and author of The Rules of ‘Normal Eating’. “This approach is likely to backfire because everyone else is eating for enjoyment, not health.” Rather than set lofty goals, aim to eat healthy and avoid the holiday weight gain. (Which, by the way, does not average five pounds, as is commonly asserted. Studies show the average American gains only about a pound). Save your health and fitness goals for Winter Quarter.
2. Aim to be pleasantly full, not overstuffed.
Although everything might smell delicious and look incredibly tempting, don’t go crazy when first filling up your plate. “Get a sense of everything that will be served and then think about what you want,” recommends Koenig. “Save room for dessert if you want it, but plan ahead by eating less of the meal.” Your goal is to be happy with how much you ate and how much you enjoyed your dining experience – not inconspicuously reaching for the top button of your pants to undo it because you overstuffed yourself. “When I eat too much I find that I enjoy the meal less than when I eat the right amount,” said Weinberg freshman Elisse Kavensky. Just remember to “eat slowly and pay attention to appetite signals,” Koenig says.
3. Remember to eat a little before the “Big Meal.”
The U.S. Department of Health and Human Services’ website on holiday eating recommends eating “a snack or light meal before a holiday event.” UCLA’s Student Nutrition Awareness Campaign (S.N.A.C) recommends, “a bowl of cereal, vegetable sticks, fresh fruit, a salad, a handful of nuts, or small sandwich before you arrive.” Either way, not eating in anticipation of the decadent meal to come is an easy way to end up overstuffing yourself.
4. Offer to bring a healthier dish to a get-together or party.
Making a delicious meal on a grand scale is difficult work that can involve weeks of planning and days in the kitchen – just ask your mom. Therefore, by offering to bring a healthy dish, you are not only making it easier for yourself to find something tasty AND healthy to fill your plate with, but also being a helpful and generous guest! After all, this is the season of giving! You can visit the campus nutritionist for some recipes, or search online at AllRecipes.com or Eating Well.com.
5. Don’t force yourself to try everything or eat anything you don’t like.
Your momma always said to eat your vegetables. But come on now! Do you still do everything your momma says? You are in college now! Even though mom might be present at some or all of your holiday meals, she does not need to tell you what to eat anymore. “People need to reflect on what’s satisfying for them,”said Koenig, and “not live by external eating rules.” Pick and choose the dishes you know you will take pleasure in. By forcing yourself to eat those suspicious-looking, marshmallow-topped brussel sprouts, you are leaving less room for dishes you actually enjoy!
6. Watch what you drink.
First of all, family gatherings are hardly the time or place to be in a drunken stupor. So lay low on the alcohol for the time being – The Keg will be here waiting for you when you get back. But seriously, beware of the hidden calories that lie in a single glass. That eggnog you just threw down your throat – one serving can range anywhere from 155 to 343 calories depending on the brand. Don’t deprive yourself of the holiday treat, but make sure you have a glass of water handy as well – it’s always helpful to have more than one drink option immediately available to you once you become thirsty. The U.S. Department of Health and Human Services recommends hot cider, diet sodas, and flavored water as healthy, but still festive, alternatives.
7. Don’t look at food as the enemy, enjoy what you are eating!
“People need to think not about saying no to food and depriving themselves but making conscious, wise choices,” said Koenig. If, like McCormick sophomore Lizzy DuBay, you absolutely “can’t imagine the holidays without creamy mashed potatoes,” then put a good-sized portion of them on your plate! The holidays are a time to enjoy spending time with your loved ones, eating delicious food, laughing over celebrations past. The real solution? Stop worrying over your holiday eating plan and enjoy your relaxation time!