Healthy Holiday Eating

Tips to keep off extra pounds
By Becky Newby
Arts and Entertainment Editor

The holidays are a time of celebration, but they don’t have to be a time for weight gain.

According to Elizabeth Thompson, director for Healthroads, Inc., an average American gains two pounds between Thanksgiving and New Year’s. Even though it may not sound like much, the pounds can really add up over the years.

Since the typical Thanksgiving dinner has over 2,000 calories, the holidays can be anything but a celebration if you’re watching your waistline. By following these simple eating tips, you can look great in time for New Year’s without having to deprive yourself at the dinner table.
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1) Drink water. Alcohol, soda and coffee can dehydrate your body. Water is calorie-free and will keep you feeling full so you’ll eat less. Try drinking an eight ounce glass of water before, after and during dinner. For flavor, add a lemon or lime wedge.

2) Don’t go to the dinner table hungry. We usually eat more than usual when we are hungry. To avoid overeating, start your day with a healthy breakfast like a piece of fruit or an omelet. Throughout the day, snack on healthy foods, like fruit with yogurt dip, shrimp with cocktail sauce, or pita wedges with hummus.

3) Don’t associate Thanksgiving with an all-you-can-eat buffet. During the
holiday season, it is traditional to load up your plate with food. Instead of stacking your plate high with unhealthy items, fill half with vegetables, such as green beans or salad, a quarter with protein-rich turkey, and a quarter with starches.

4) Turkey – think skinless. Turkey is not only lean, but it is a good source of iron, zinc, potassium and vitamin B. To eliminate extra fat and cholesterol, choose a four-ounce portion of skinless, white breast meat.

5) Watch portion sizes. Instead of eating large amounts of one type of food, sample a small bite of everything. If the portion is larger than a deck of cards, it’s too big. Remember, moderation is the key not only with high-calorie foods, but with healthy foods as well.

6) Limit high-fat items. Traditional Thanksgiving foods such as creamy, fried or cheese-filled dishes and casseroles are high in fat. Substitute the cheese-laden squash and green bean casseroles with fresh, steamed squash and beans. If you cannot control the ingredients that go into a dish, simply limit the amount you eat.

7) Minimize alcoholic beverages. Instead of drinking plain wine with dinner, try a lower calorie wine spritzer. By mixing six ounces of wine with four ounces of sparkling water, club soda or lemon juice and ice, you will automatically reduce around 60 calories per glass.

8) Don’t forget to exercise. After dinner, don’t immediately head to the nearest couch and watch football until you fall asleep; head outside and start your own game of football with family and friends. If you’re not athletic, remember that doing housework can be exercise, too.