Temptation exists at every family celebration, festive party, and office gathering. Who wants to say "bah humbug" to a slice of pie?
According to Joy Short, of Saint Louis University's undergraduate programs in nutrition and dietetics, "Let's be realistic. We know we are going to be around special foods that are tough to resist." So enjoy them in moderation, just don't overdo it.
Short believes that we make more out of gaining weight during the holidays than we should. "The idea of gaining seven to 10 pounds over the holidays is a myth," she says. "Research suggests most people, if they gain anything, pick up a half pound to two pounds. The people who obsess about it tend to gain the weight."
No foods are all bad. Some are just better for you than others. Short offers these realistic survival tips for holiday partying:
- Pecan pie is loaded with calories. But consumption of nuts has been linked with reduced risk of type 2 diabetes and overall optimal health. Apple pie probably is better for the waistline because it contains fruit and not as much sugar and calories. Pumpkin pie (without whipped cream) probably is the healthiest because it tends to be lower in fat and calories, and pumpkin is a high source of beta carotene.
- Looking at potatoes? Mashed potatoes aren't a bad choice. They are, after all, a vegetable. But baked potatoes that are not loaded with butter, sour cream, and bacon bits are better. And sweet potatoes – with beta carotene – drizzled with apple or orange juice, cinnamon, and a bit of brown sugar are best.
- You don't have to pass up the cheese tray. Select cheeses that are harder because they tend to be lower in fat than softer cheeses. And pick the most flavorful cheese on the tray – a sharp cheddar or havarti. That way you won't want as much of it. And while you're at it, select a wheat or multi-grain cracker instead of a buttery one.
- At cocktail parties, alternate an alcoholic drink with a glass of water. That can prevent you from becoming dehydrated, which is one of the biggest causes of a hangover. Looking for drinks that have some health benefit? Red wine and dark beers (such as stouts) contain antioxidants, which might help prevent cancer and heart disease. Avoid the high saturated fat, high-calorie eggnog.
- Tempted by dip? Enjoy a dollop of ranch dip on a fresh celery stick instead of on chips. Better still, go for the guacamole, which is a source of healthier monounsaturated fat. Or dig into the salsa on baked chips. If you want to bring a dip to a party, Short suggests substituting low-fat cream cheese or low-fat sour cream.
- Does the cookie platter beckon? Heed the call by choosing an oatmeal cookie that's a source of fiber. (Raisins and walnuts, which are good for your heart, make that cookie even healthier.) The brownie looks irresistible, And while the calories are present, chocolate contains antioxidants. So share half with a friend because often a small bite will satisfy a sweet tooth without going overboard. If you are baking cookies, make them mini-size. Use a teaspoon instead of a tablespoon for drop cookies and cut bar cookies into bite-size pieces. You can sample more varieties that way and you won't have to bake nearly as many.
"It's OK to have a taste of foods that you've told yourself are forbidden. After all, the first bite of an indulgent food tastes exactly like the last. You don't really need a huge amount to satisfy your craving," Short says. |
